Strength/Skill:

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.

Metcon:

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