Dynamic Warm Up Option: 2 Sets of
10 Deadbugs
10 Bird Dogs
20 Jumping Jacks.
Then perform 3 sets of 10 reps each with a Barbell:
Good Mornings
Straight Leg Deadlift
Bent Over Rows

*build in weight

11×1 Deadlift @60% ( same weight across all sets)
11×3 Strict HSPU

*rest as needed between sets

“Balboa’s Revenge”AMReps 8 mins: Single Unders and Hang Power Snatches

As many reps as possible in 8 mins of:
20 Single Unders
3 Hang Power Snatches 95/65 lbs
40 Single Unders
6 Hang Power Snatches 95/65 lbs
60 Single Unders
9 Hang Power Snatches
95/65 lbs

… Continue adding 20 Single Under reps and 3 Hang Power Snatch reps each round until time expires.

Hang Power Snatch (Health: 26lb KB Swing, Athletic*: 65lb, Performance: 95lb) or 2x DB Hang Power Snatch (15lb, 30lb*, 45lb) At minute 2:00 and 6:00, stop and do 16 Alternating Reverse Lunge Steps (8L/8R) with Bar/DBs in Front Rack (these do not count toward total reps) *Women’s “Performance” weights and reps (Rx) Scaling Guide: 250 – 350 reps. R1: 23, R2: 69, R3: 138, R4: 230, R5: 345 (finishing 100 Jump Rope and 15 hang Snatches)

Coaching Tips: Regular Jump Rope, criss-cross, and alternating feet all count. Get through them as fast as possible so you have more time for the Snatches. Try to jump as little as possible and use a fast rope speed. Keep the hands close to your sides to save your shoulders. Use a narrower grip on the hang Snatches to save your grip and shoulders. Try to go unbroken in the earlier rounds, then break them into two sets later on, when needed.

Optional Hypertrophy
3 RFQ: Weighted Step-ups and Bent Over Rows

3 rounds for quality of:
10 L/10 R Weighted Step-ups, pick load
20 Bent Over Rows, pick load

15-20 Bent Over Rows