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 Conditioning

47:00-55:00 Conditioning

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:

Alt. EMOM 18:

Pause Bench Press + Bench Press @75% and build

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

8 Single KB/DB Knee Supported Rows (4 each arm)

*increase weight on rows from last week

Conditioning:

EMOM 7:

Snatch (Reps: 1,2,3,4,5,6,7)

Max Box Jump Overs

*Pace: Aggressive: 80 BJO, Solid: 70 BJO, Limit: 60 BJO

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

Level 1: 45/35, 16/12”

Level 2: 95/65, 20/16”

Level 3: 115/75, 24/20”