TARGET SCORE
Target Time Each Set: Sub 6 minutes
Time Cap Each Set: 8 minutes
STIMULUS and GOALS
How to Pace: Challenge! We don't want to rush on the lunge but lets see how fast we can move on the front and back end of these sets.

How it should Feel: Muscular Endurance! Get ready for your legs and lats to be blown up.

WORKOUT STRATEGY & FLOW
Cal Ski: Try to get through both sets of each set as fast as you can.
Back Rack Lunge: You can get your breath back here so just focus on smooth sets and not having to drop the bar.
SCALING
The SCALING aim is to be able to push the pace on the ski and not have to break the lunge.
Scaling option to finish near the target score:
4 Sets
15 Cal Ski
100’ Back Rack Walking Lunge (115/80)
15 Cal Ski
-Rest 1:1-

3 Snatch @ 5/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 7/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE

*Don't worry about hitting certain percentages! Go off of RPE's!!
*rest as needed in between sets

2 Clean and jerk @ 5/10 RPE
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 6.5/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7.5/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8.5/10 RPE
1 Clean and jerk @ 9/10 RPE
1 Clean and jerk @ 9.5/10 RPE
1 Clean and jerk @ 10/10 RPE

*If the percentages feel too heavy, go off of RPE's!
*rest as needed in between sets

1 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE

*Don't worry about hitting certain percentages! Go off of RPE's!
*rest as needed in between sets!