0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Lying Glute Stretch
Infant Squats
Samson Stretch
Specific Warm-up
2-3 Rounds
6 Hollow Rocks
8 Back Squats @empy barbell
Strength
Back Squat
5x5 @75-80%
FOCUS:
Continuing to build a base of strength endurance to build towards a 1-rep max in week 4
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
WOD Prep
2 Rounds
2 DB Snatch Right Arm
2 Overhead DB Lunges Right Arm
2 DB Snatch Left Arm
2 Overhead DB Lunges Left Arm
4 Pull-ups
WOD:
AMRAP 12
4 DB Snatch Right Arm @50/35
4 Single DB Overhead Lunges Right Arm
4 DB Snatch Left Arm
4 Single DB Overhead Lunges Left Arm
8 Pull-ups
PACE GOAL: 7-8 Rounds
FOCUS:
Overhead Stability
Grip Strength
Pull-ups to balance out overhead/pull for shoulder health
STRATEGY:
Go right from the snatch into the lunges on one arm at least before you break, but try to keep the DB off the ground until all snatch and lunges have been completed
No more than two sets on pull-ups throughout
SCALED OPTION FORMAT CHANGE:
this is for those that can do pull-ups, but 8 reps would really slow them down because they can only do 2 or so at a time. This can help them build their pull-ups and still keep the stimulus
4 Snatch right arm, 4 overhead lunges right arm, 4 pull-ups, 4 snatch left arm, 4 overhead lunges left arm, 4 pull-ups
BEGINNER: 25/15, no weight on lunges, Ring Rows
SCALED: 35/20, Banded pull-ups
Rx+: 70/50, Chest to Bar
GO BEYOND Accessory Work
100 Mountain Climbers For Time