4 sets
A. Banded Deadlift x8
A1. Box jump for height x4
rest 2 mins between sets
M: For Time
40 Pullups
20 Deadlifts 225/155
15 BJO 24/20
30 Pullups
15 Deadlifts
15 BJO
20 Pullups
10 Deadlifts
15 BJO
Program Notes: We’re pivoting away from your deficit into some banded speed pulling. Your banded variation will continue to develop leg drive as you’re fighting resistance, but is also a good tool help with lat
engagement. Deadlift should be relatively light, think 4ish reps in reserve. You will also pair your pull with 4 box jumps for height, so add plates as you go and challenge what you think you can do. Finally, your conditioning
is a gymn chipper. Lots of posterior chain/lat interference here, so have aplan on how you’re cutting up your pullup and deadlifts so were not left staring at our bars/doing singles
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: C2B, 275/185
Intermediate: 185/125, start at 30 pullups and decrease by 5-10
Scaled: 135/95, inverted row
Beginner: KB swing, 95/65, ring row
Longevity:*** if needed, kipping, risk vs. reward moves