For Time
50ft Overhead Walking Lunge (75/55)
2 Rope Climbs
-at minute 2:00-
50ft Overhead Walking Lunge (95/65)
2 Rope Climbs
-at minute 4:00-
50ft Front Rack Walking Lunge (115/80)
2 Rope Climbs
-at minute 6:00-
50ft Front Rack Walking Lunge (135/95)
2 Rope Climbs
-at minute 8:00-
50ft Back Rack Walking Lunge (155/105)
2 Rope Climbs
-at minute 10:00-
50ft Back Rack Walking Lunge (185/125)
2 Rope Climbs
Scaled:
For Time
50ft Overhead Walking Lunge (65/45)
2 Rope Climbs
-at minute 2:00-
50ft Overhead Walking Lunge (75/55)
2 Rope Climbs
-at minute 4:00-
50ft Front Rack Walking Lunge (95/65)
2 Rope Climbs
-at minute 6:00-
50ft Front Rack Walking Lunge (115/80)
2 Rope Climbs
-at minute 8:00-
50ft Back Rack Walking Lunge (135/95)
2 Rope Climbs
-at minute 10:00-
50ft Back Rack Walking Lunge (155/105)
2 Rope Climbs
• Scale to 1 rope climb each set if needed
Power Snatch
3 Sets
3 Power Snatch @65-70% 1RM Power Snatch
2 Sets
2 Power Snatch @75-80% 1RM Power Snatch
3 Sets
1 Power Snatch @80+% 1 RM Power Snatch
Deadlift
5 Sets (1 set every minute on the minute)
5 Deadlift @8-8.5/10 RPE
-Directly into-
5 Sets (1 set every minute on the minute)
3 Deadlift @9/10 RPE
Front Squats
5 Sets
1 Front Squat (as heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
Hip Extensions
3 Sets
10 Barbell Back Rack Hip Extensions
Accumulate :30 Paralette L Sit Hold
5-7 Sissy Squats
*Rest as needed in between set
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