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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Glute Stretch

Glute Bridges

30sec Wall Sit

Strength

15-minute time block

Back Squat

1x15 at 50-55%

3x2 at 80-85%

Max reps at 90%

*last week of this, next week we 1-rep max as a part of the CF Total

Workout Prep

2-3 Rounds

5 Deadlift

2 Split Jerks

*progress to Workout weight

WOD:

5 Rounds For Time:

10 Deadlift @185/125

5 Split Jerks

*Pace Goal: 7:30-9:30

*weight should be a heavyish weight where going unbroken on the split jerks is very challenging, around 70% of your split jerk max