Warmup

0:00 – 15:00

Dynamic Warmup/Mobility

Lift

15:00 – 40:00

2 x 5
Warmup sets

3x
8 Squats – all 3 sets at the same weight (should be heavier than Week 1)
10/10 Single Arm Rows – controlled, no chainsaw action

– Barbell – Back Squat
– Kettlebell – Double KB Front Squat

1 x AMRAP
Squats – at approximately 20% of your 3 x 8

Conditioning

40:00 – 43:00

Workout explanation and Movement practice

43:00 – 55:00

“Fade Away”

4 Rounds, each for max reps
2:00 work, 1:00 recovery

7 Thrusters
7 Pull-ups

Notes:
– If you use a barbell it must have at least 95# on it
– Double Kettlebells are preferred for this workout
– Any pull-up version is ok, but your hands should be pronated (palms away)
– Substitute 12 ring rows if not doing pull-ups
– See if you can hit 3 rounds in 2 minutes; if you can, see if you can do it again every interval. 😉

Recovery

55:00 – 60:00

Stretch