0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Ankle Mobility
Pigeon Stretch
Iron Crosses
Samson Stretch
Specific Warm-up
2-3 Rounds
30sec Side Planks (15sec each side)
10 Back Squats @empty barbell
Strength
15 minutes
Back Squat
1x8 @65%, 2x6 @70-75%, 2x4 @80-85%
FOCUS:
Building a base of strength endurance to build towards a 1-rep max in week 4
WOD Prep
2-3 Rounds
2 Squat Cleans
2 Bar Muscle-ups
WOD:
AMRAP 9
3 Squat Cleans @165/115
3 Bar Muscle-ups
PACE GOAL: 7-8 Rounds
FOCUS:
Heavyish squat clean singles
Unbroken reps on high skill
STRATEGY:
Steady singles on squat cleans
try to stay unbroken on Bar MU
BEGINNER: 95/65, 6 Ring Rows, 6 Bench Dips
SCALED: 135/95, 3 Pull-ups + 3 Dips (hardest version of each)
Rx+: 185/125
GO BEYOND Accessory Work
50 Plate Sit-ups