Day 3 Week 2 of 8 Open Cycle

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

2 Wall Walks

4 Pull-ups

6 Squat Jumps

8 Hanging Knee Raises

3) Upper Body Strength

Every 90 seconds for 6 minutes:

8 Snatch Grip Bent Over Rows

—2 minutes transition—

Every 90 seconds for 6 minutes:

8 Barbell Push Press

PP%

Sets 1-2: 70-75%

Sets 3-4: 75-80%

4) MetCon:

As Many Reps as Possible in 9 minutes:

2 Pull-ups

2 Box Jumps

*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”

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

Advanced: 24/20”

Sport: Chest to Bar