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
Front Rack Stretch
Hip Flexor to hamstring stretch
Quad Stretch
Specific Warm-up
3 Rounds
1 Power Clean + 2 Front Squats
*build to starting weight
Strength
5 sets of Complex
2 Power Cleans + 4 Front Squats
*recommend starting at 65-67.5% of your power clean max and building from there
*build off your ending weight from last week
Workout Prep
2-3 Rounds
5 Back Squats (build to workout weight)
5 Toes to Bar
Workout:
AMRAP x 10
10 Back Squats @95/65
10 Toes to Bar
PACE GOAL: 5-7 Rounds
FOCUS:
Lower body and core muscular endurance
STRATEGY:
Unbroken on squats, slow and steady pace from the beginning
Increased rep range from last week, try to keep 2 sets or less each round