2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch

2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs

Weightlifting

Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy for the Day

“Jump”
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Load: @ 275/185lb, 125/85kg

Level 2:
225/155lb, 102/70kg
Level 1:
65% of 1RM Deadlift
Box Step-Ups

Box: 24in/20in
% of Deadlift, Should not exceed 65%

Goals / Stimulus / Objectives

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Stimulus: Posterior Chain / Anaerobic Capacity

RPE: 8/10

Primary Objective: Complete round in as close to 1:00 as possible

Secondary Objective: Unbroken Deadlifts

This workout is very much a strength biased workout that will add up and leg stamina is the name of the game. The goal here is to keep the Deadlifts unbroken and manage fatigue and pacing on the Box Jump Overs. We should be stepping down off the box and then getting right back into the next Box Jump Over, keeping a steady rhythmic pace here and being able to go right back into another strong set on the Deadlift.