0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Hanging Knee Raises

10 Banded Glute Bridges

Tempo Back Squat (313) + Pause Back Squat + Back Squat

—then—

Warm-up to Back Squat starting weight

Lower Body Strength:

18 minute time block:

3xRack Walkouts

10sec Back Rack Hold @100+% and build of current 1rm or goal max

*these are very effective in getting athletes’ mind right for maxing out and their ability to breath and brace for a heavy weight, next week we will max out

Pause Back Squats

8x1 @70% and build to heavy single

*solid 3-second pause at the bottom

Workout:

Every 2 minutes for 10 minutes:

10 Burpees over DB

12 Alt. DB Snatch

*add 2 reps to DB snatch each round (last round would be 20 DB Snatch)

*Pace: completing all reps within the time frame at the appropriate level, this is challenging your ability to go unbroken on the DB under fatigue

*score is reps completed, if you complete all reps that is 140…if you fall off pace and cannot complete the work within the time frame then just keep with the reps and treat it as an AMRAP for the remaining time

Level 1: 10 Sprawls, 25/15

Level 2: 35/20

Level 3: 50/35