0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Hip Openers

Samson Stretch

Front Rack Stretch

Specific Warm-up

3 Rounds

10,8,6 Front Squats

10 Hollow Rocks

*Round 1 ten Front Squats/10 Hollow Rocks, etc.

Strength

Front Squat Strength Clusters: 4 sets

1 rep every 20 seconds for 2 minutes (7 reps) @70, 73, 75, 77%

—2 minutes rest between rounds—

*reps at 0:00, 0:20, 0:40, 1:00, 1:20, 1:40, 2:00

FOCUS:

• Strength Clusters allow you to lift a weight for a certain amount of reps that you normally would not be able to do if the reps were connected. For today this is 7 reps at 70-77% as singles instead of 7 connected reps

WOD Prep

2-3 Rounds

8 AbMat Sit-ups

4 Hang Power Snatch

WOD:

5 Rounds For Time

20 AbMat Sit-ups

10 Hang Power Snatch @75/55

SCORE: Time of completion

PACE GOAL: 7:30-9:30

FEEL:

• Zero to 100 Real Quick

• All gas, no brakes

STRATEGY:

• Steady pace on the sit-ups, just keep moving

• We have worked on stringing reps from the ground and slowly built up in weight and difficulty, now we go back up in reps and work on stringing together reps from the hang

BEGINNER: 15 Sit-ups, 10 Alt. DB Snatch, 25/15

SCALED: 65/45

Rx+: 95/65

Comp: 15 GHD Sit-ups, 15 Hang Power Snatch @115/85

FIT February Day 4

6 minute block

30 Lying Leg Raises

40 Scissor Kicks

50 Flutter Kicks

Max Front Plank Plank with time remaining