DESCRIPTION
Sets of jump rope separate the single dumbbell movements in today's workout
Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
Your score at the end of 15 minutes is total rounds + reps completed
The intended range for scores on this workout is 3+ to 4+ rounds

SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Alternate arms every rep for a total of 10 each side
Both heads of the dumbbell should touch the ground on each rep
You can change hands on the floor or in mid-air

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
With a single dumbbell locked out overhead, you'll alternate legs each rep
Switch arms at the 10 rep mark and continue to alternate legs each rep

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

Barbell Loaded at 63% 1RM Front Squat

STIMULUS
DESCRIPTION
We're back to a new iteration of stamina squats after a week of deloading
In this new version, we are:
Increasing our volume per set to 2+4 from 1+3
Extending the work window to 1:30 from 1:00
For this week, we will reset to our starting percentage of 63%
We will grow in percentages in this format over the next 4 weeks
Score is the 63% load you use throughout the 7 sets
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00

DESCRIPTION
The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
Every minute on the minute, you'll complete 5 heavy wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
Pick up wherever you left off following the 5 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout

CLEAN AND JERKS
We're looking to move a moderate weight clean and jerk in this workout
This should be a load that you can complete for 12+ reps unbroken when fresh
Within the workout, these are likely small sets or quick singles

DOUBLE UNDERS
If you have the capacity to do over 100 double unders unbroken, let's complete the prescribed numbers
If you're under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh

WALLBALLS
While the wallballs are heavy, they should be performed unbroken at the top of each minute
If you only have a lighter weight available, complete 7 reps on the minute

STRATEGY
GENERAL
The numbers can seem big when looking at this workout on paper, but within the workout we can approach them in more manageable chunks
Completing quick singles on the barbell following the sets of 5 wallballs can help you keep moving forward at all costs
Singles in the first set of clean and jerks can also help you string together bigger sets of double unders
If there is one place you want to go bigger on the barbell, it's the final set of 21
As you approach the end of the workout, see if you can speed up your barbell cycle time to avoid having to do another set of wallballs
Fast transitions from movement to movement from the beginning can help you save time in the long run