DESCRIPTION
-We'll climb the ladder for 15 minutes in today's ascending rep scheme workout
-After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
-We'll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8's and complete 6 hang squat cleans in the round of 9's - your score is 8 Rounds + 6 Reps

DOUBLE DUMBBELL MOVEMENTS
-There is no prescribed loading for these double dumbbell movements - as everyone has access to different weights at home
-Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
-An option for those with heavier dumbbell weights who don't want to get "stuck" would be to use a single dumbbell instead of two

DESCRIPTION
-We'll climb the ladder for 15 minutes in today's ascending rep scheme workout
-After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
-We'll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8's and complete 6 hang squat cleans in the round of 9's - your score is 8 Rounds + 6 Reps
-Over the line and back = 1 rep
-The number here is designed to be fairly small
-Choose a rep number that allows you to complete the work in around 30-40 seconds

DESCRIPTION
-We'll alternate between 1 minute of work and 1 minute of rest for 3 rounds
-The 1 minute of work is divided into 3 x 20 second sections
-All 3 stations have an upper body press focus
-Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)

Dumbbell Hold at Extension: -Isometric hold with the two dumbbells at the locked out top position of the floor press

Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top

-There is no rest between 20 second sections - you'll move right from one to the next

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Use 67% of Your 1RM Front Squat For All Reps

STIMULUS
GENERAL
-Week 3 of a 5 week squat cycle
-Each minute consists of a single front squat and three back squats
-Same weight is used throughout, and all reps come from the rack
-Use 67% of your 1RM Front Squat for all reps
-Next week we will be building in percentages

MOVEMENT PREP
Warmup Sets
Gradually Build to 67% With Set Of:
1 Front Squat
1 Back Squat"

STIMULUS
GENERAL
-Working through high intensity four-minute intervals today
-Following all the work on the barbell, you'll complete as many calories on the rower with whatever time remains
-Your score today is the total number of calories accumulated over the three rounds

BARBELL MOVEMENTS
-As the rounds on the barbell decrease, the weight on the barbell will increase
-This format ideally allows you to have more time on the rower with each interval
-Choose your barbell weights based of the following recommendations:
1*st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
*2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
*3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
-The limiting movement on the barbell will likely be the hang power snatches

STRATEGY
GENERAL
-With 4 minutes of work followed by 4 minutes of rest, look to bring the intensity within these short windows
-The best place to break strategically in these rounds is the deadlifts
-While it is the easiest movement of the three, it is also the easiest to break
-Breaking the deadlifts into a few sets will allow you to go big on the overhead squats and hang power snatches
-See if you can work through large, possibly unbroken sets of the two overhead movements
-Knowing there is rest to come, settle into a strong pace with powerful strokes to finish out the rounds on the rower