Strength:
Deadlifts
Every 3:00 x 4 Sets
Set 1: 4 Deadlifts + 1-3 Seated Box Jumps
Set 2: 3 Deadlifts + 1-3 Seated Box Jumps
Set 3: 3 Deadlifts + 1-3 Seated Box Jumps
Set 4: 2 Deadlifts + 1-3 Seated Box Jumps
Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set — athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps
Modifications:
Level 1: Every 3:00 x 4 Sets — 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.
Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.
WOD:
“Light Switch”
For Time
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
Barbell: 205/145 lb (93/68 kg)
Time Cap: 7:00
Score = Time
Level 2:
155/105lb, 70/48kg
50 Double Unders
—
Level 1:
95/65lb, 43/30kg
75 Single Unders or 25 Double Under Attempts
—
Masters 55+:
135/95lb, 61/43kg
35 Double Unders or 60 Single Unders
—
Competitor:
225/155lb, 102/70kg
50 Double Unders
—
Hotel Gym / Travel:
For Time
5 Sets
50 Double Unders
10 Dual Dumbbell Power Cleans
Dumbbells: 2 x 50/35lb, 22.5/15kg