0:00-15:00 General Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-35:00 Lower Body Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
3 Rounds:
10 Single KB RDLs
10 Single KB Bent Over Rows
20 Flutter Kicks
Lower Body Strength
Warm-up sets:
EMOM 3:
4 Barbell RDLs + 3 Barbell Bent Over Rows @light weight
Working Sets
Every 3 minutes for 12 minutes:
Complex: 8 Barbell RDLs + 6 Barbell Bent Over Rows
*keep barbell in hands for all reps
*good time under tension for the low back, glutes, hamstrings and lats
*neutral spine, braced core
WOD:
AMRAP 10:
5 Hang Power Snatch
10 MB Slams
20 Double Unders
*Pace Goal: 7-9 Rounds
*Hang Power Snatch: stay unbroken, focus on good hip pop and drop under the weight
*Slams: good overhead extension, power and contract core
*Dubs: relax and try to stay unbroken throughout
Beginner: 45/35, Light MB, Line Hops
Scaled: 75/55, 30 Single Unders
Rx: 95/65, 50/35