0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

12 Russian KB Swings

24 Flutter Kicks

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

12-minute time block:

Deadlift Wave Load

5 reps @70%

1 rep @80%

5 reps @ 75%

1 rep @85%

5 reps @80%

1 rep @90%

34:00-42:00

Transition

42:00-55:00

4) MetCon:

AMRAP 13:

15 AbMat Sit-ups

12 Russian KB Swings

9 Handstand Push-ups

*Pace: 6 Rounds, Solid: 5 Rounds , Limit: 4 Rounds

*steady pace on the sit-ups, heavier than normal Rx for swings, try to stay unbroken, no more than 3 sets on HSPU

*Sit-ups: touch both hands above head, sit-up past 90 degrees and touch toes

*Swings: chest up, slight bend in the knee, whole foot balance, hip hinge (don’t squat), snap hips, flex butt on every rep

*HSPU: good hand placement, core tight, time your kick and press, push head through at the top…do as many reps of the full movement as you can before going to the modification. I think the barbell push press will be more beneficial for those who cannot do the movement rather than a piked or box HSPU, I think that is better served during skill work time, not the WOD

Beginner: 12/9/6 reps, 35/26, Barbell Push Press @45/35

14-15: 53/35, and/or Barbell Push Press @75/55

15-17: 70/53, and/or Barbell Push Press @95/65

55:00-60:00

5) COOL-DOWN