Double-Unders (Pre-workout:
1 set for max reps:
Max unbroken double-unders
2:00 max unbroken double-unders)

Back Rack Reverse Lunge (7 sets for load:
6 back-rack reverse lunges (3/leg))


Build to a heavy set of 3 lunges/leg.

Lift once every 3:00.

3 lunges on one leg, then 3 lunges on the other.

Reset to a neutral stance between all reps.


Today’s Compete Programming is as below, WITHOUT, the class work. This is deload week so don’t keep fatigue high by doing both.

If you want to do class, then do the lunges in that but drop the front squat work from open gym

Front Squat (7 sets for speed and load:
3 bottom-to-top front squats
– Rest 1:30 between sets.)

For the bottom-to-top front squats (also called an Anderson Squat), set up pins or blocks to squat off of.

The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat.

Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep.

Start around 40-50% of your 1-rep max front squat and build in load, but go no heavier than 70%.

Metcon (AMRAP – Rounds and Reps)

4 sets for AMRAP 4:

3 hang power cleans (95/135 lb)

6 shoulder-to-overheads

9 burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.
Stimulus & Goals

2+ in each 4:00 interval.

Unbroken hang power cleans and shoulder to overhead reps.

No more than 2 sets on the pull-ups.

Metcon (No Measure)

3 sets:

30 single-DB walking lunges (35/50 lb)

– Rest 2:00 between sets.

– Increase load as desired.
For Accessory – I, complete each set unbroken and as quickly as possible.

Hold the DB in the front rack.