2 weeks out. Less volume. More intensity.
3 workouts geared towards making you better. Use them whenever you like throughout the week. This isn’t all you should do but a good start. Not listed is lifting/strength work. Strength work should be focused to sharpening technique. Weights can be heavy but lifts should not be sloppy.
1. 4×3 min AMRAP/2 min rest
20/15 cal bike+75 dubs+max muscle ups
2. 2 rounds
400 m air runner
800 m run
9 ub squat snatch 135/95
7 ub clusters 135/95
5 ub clean and jerks
3. 8 minutes*
4 minutes
max legless rope climbs
4 min max
box jump overs 30/24”
*At 0, 2, 4, and 6 min mark 60’ hsw.