A whole lot ‘a bar
The barbell is the tool of choice today. We’ll be using it for three distinct movements, starting with a standard – back squats for strength. The working sets are few, so get to and through them fast.
We’ll then switch focus to power snatches from the hang and lunges with the same bar on your back. Scale for intensity – the wall climbs will slow down the flow enough that you’ll want to be able to recover some rhythm when you get back to the barbell. And make sure you’re pushing that pace on the way back down the ladder, as the reps get less and less…
Hang Power Snatch (95/65)
Back Rack Lunges