0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

10 Scap Pull-ups

—then—

Warm-up to Bench Press starting weight

Upper Body Strength:

18 minute time block:

Bench Complex: Pause Bench Press + Bench Press

8x2 @75% and build

*solid 3-second pause on the chest, max speed back up, controlled lowering then max speed back up

Single KB/DB Knee Supported Rows

5x4 each arm

*increase weight on rows from last week

Workout:

EMOM 8:

Snatch (Reps: 1,2,3,4,5,6,7,8) @115/75

Max Box Jump Overs @24/20”

*Pace: Aggressive: 85 BJO, Solid: 75 BJO, Limit: 65 BJO

*push to do the snatches unbroken, steady pace on BJO

Beginner: 45/35, 16/12”

Scaled: 95/65, 20/16”