General Warm-Up: (5-7 minutes)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Double Unders)
5/5 Pendulum Lunges
10 Dumbbell Goblet Squats
8/8 Single Dumbbell Suitcase Deadlift

Specific Warm-Up Prep ( 6-8 minutes)
3 Sets: For Quality
8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength
6 Dual Dumbbell Power Cleans
6 Dual Dumbbell Reverse Lunges
20 Double Unders

Dumbbells @ Warm-Up Loads

Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.
A note that now we will have increased rest

Workout 8:00 AMRAP **you will want to grab a whiteboard to keep your numbers correct
1-2-3-4-5… Dual Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
10-20-30-40-50…Double Unders
Load: 50/35lb, 22.5/15kg

Level 2:
8:00 AMRAP
1-2-3-4-5… Dual Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
5-10-15-20-25…Double Unders
Load: 35/25lb, 15/12kg

Level 1:
8:00 AMRAP
1-2-3-4-5… Dual Hang Dumbbell Power Clean
2-4-6-8-10…Dual Dumbbell Farmers Lunges
10-20-30-40-50.. Single Unders
Load: 30/20lb, 14/9kg

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement
Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump
RPE: 8.5/10
Coaches Notes and Strategy:
Pacing:
Start conservatively; aim for steady movement and minimize rest between transitions.
The workout intensifies as reps increase, so avoid burnout early on.
Dumbbell Movements:
Keep transitions between movements quick.
Use legs to drive the Power Cleans and maintain core engagement for the Lunges.
Double Unders:
Aim for unbroken or manageable sets early on.
For scaled athletes, stick to consistent single unders or a reduced rep count.