Week 2 of 8 Day 3

0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

2 Wall Walks

4 Pull-ups

6 Squat Jumps

8 Hanging Knee Raises

Upper Body Strength:

16-minute time block:

Snatch Grip Bent Over Rows

Barbell Push Press

4 sets of 8 reps each

PP%

Sets 1-2: 70-75%

Sets 3-4: 75-80%

Workout:

AMREP 9:

2 Pull-ups

2 Box Jumps @24/20”

*add 2 reps each round

*Pace: Aggressive Through the round of 14 + 16 pull-ups, Solid: Through the round of 14, Limit: Through the round of 12 + 14 pull-ups

Beginner: Ring Rows, 16/12”

Scaled: Jumping/Banded Pull-ups, 20/16”