SAMPLE PROGRAM — WEEK 1, DAY 1

STRENGTH:

Squat: 5 Sets x 5 Reps

Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: REP 8
Set 5: REP 7

Up to a 3-Minute Rest between each set

(5-Minute Rest, after above)

PERFORMANCE:

For Time:

40 (20 per) Alternating Dumbbell Snatches
5 Box Jumpovers (Scale: Box Stepovers)
30 (20 per) Alternating Dumbbell Snatches
10 Box Jumpovers (Scale: Box Stepovers)
20 (20 per) Alternating Dumbbell Snatches
15 Box Jumpovers (Scale: Box Stepovers)
10 (20 per) Alternating Dumbbell Snatches
20 Box Jumpovers (Scale: Box Stepovers)

Suggested Male Dumbbell Weight: 40-70# DB
Suggested Female Dumbbell Weight: 15-40# DB
Suggested Male Box Height: 20-24” B
Suggested Female Box Height: 20” B