0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog
Pigeon Stretch
Scorpions
Specific Warm-up
3 Rounds
10 Heavy Russian KB Swings
20 Flutter Kicks
Strength
16-minute time block
Work to Deadlift 3-rep max
FOCUS:
Hit a new PR with solid technique
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
N/A
WOD Prep
2-3 Rounds
1 Power Clean + 2 Front Squats
100m Run
WOD:
AMRAP 9
2 Power Cleans @165/115
4 Front Squats
100m Run
PACE GOAL: 6-8 Rounds
FOCUS:
Connecting reps on the barbell
Consistency across rounds
STRATEGY:
If you are going to break in between the cleans and squats, do not do both clean reps, so single reps then connect the squats
Run should be 45 seconds or less
BEGINNER: 95/65
SCALED: 135/95
Rx+: 185/125
COMP: 225/155
GO BEYOND Accessory Work
Single DB Floor Press 4x6 each arm
Single DB Curls 4x6 each arm