MONDAY

SPECIFIC PREP

3 Sets, For Quality

Jump Rope

(R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

STRENGTH

Deadlift

Every 3:00 minutes, 5 Sets 

Set 1: 5 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 85%

Set 5: 5RM

CONDITIONING

Fitness

6 Rounds

6 Power Cleans

54 Single Under’s 

Directly into

4 Rounds

12 Deadlift

12 Lateral Burpees Over Barbell

Performance

6 Rounds

6 Power Cleans 55/37.5kg

36 Double Under’s 

Directly into

4 Rounds

12 Deadlift 55/37.5kg

12 Lateral Burpees Over Barbell