Wednesday 4/8/2026

Four sets of:
3 Deadlifts @ 75+%
Straight into...
Broad Jump + Vertical Jump
Rest 2-3 minutes between sets

B.

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
8 Alternating Dumbbell Snatches (50/35lbs)
6 Box Jump Overs (24/20" - step down)

At the 6 minute mark, rest 60 seconds, then...

Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs (24/20" - step down)
4 Alternating Dumbbell Snatches (50/35lbs)
5 Pull-Ups

*Rx+ Option:*
Complete as many rounds and reps as possible in 6 minutes of:
4 Ring or Bar Muscle Ups
8 Alternating Dumbbell Snatches (50/35lbs)
6 Box Jump Overs (30/24" - step down)

At the 6 minute mark, rest 60 seconds, then...

Complete as many rounds and reps as possible in 6 minutes of:
3 Box Jump Overs (30/24" - step down)
4 Alternating Dumbbell Snatches (50/35lbs)
2 Ring or Bar Muscle Ups