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 Banded Curls

12 Banded Tricep extensions

12 Straight Leg Raises

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength

Alt. EMOM 15: 

12 Single DB Hammer Curls (6 each arm)

12 Barbell Skull Crushers

12 Hanging Knee Raises

37:00-45:00

Transition to next section

45:00-55:00

WOD:

*Rogue Invitational Final Workout

“The Clean-up”

For Time:

3 Rounds

25 Double Unders

5 Power Cleans

2 Rounds

25 Double Unders

5 Squat Cleans

1 Round

25 Double Unders

5 Clean & Jerks

Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 95/65, Single unders x 30

14-15: 75-80% of clean & jerk max

16-17: 75-80% of clean & jerk max

55:00-60:00

5) COOL-DOWN