0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to Endurance
40:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Up Dog
Glute Bridges
Banded Lateral Walks
Specific Warm-up
3 Rounds
2 Deadlift + 6 Russian KB Swings
Strength
Deadlift Complex: 4 sets
3 Deadlift @80% + 10 HEAVY Russian KB Swings
FOCUS:
This complex will be a combo of heavy lifting and increased time under tension
Move right from deadlift into your swings with minimal rest
Swing weight should be higher than what you normally would use in a WOD
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 12 minutes
Endurance Prep
3 Rounds
10 Lateral Bar Hops
5 KB Upright Rows
2 Strict Press
Endurance:
7 Rounds For Time
14 Lateral Bar Hops
10 KB Upright Rows @53/35
6 Barbell Strict Press @95/65
SCORE: Time of completion
PACE GOAL: 13:00-15:00
BEGINNER: Line Hops, 26/18, 45/35
SCALED: 35/26, 75/55
Rx+: 70/53, 115/80
JACKEDuary Day 2
4x12 KB/DB Goblet Lateral Lunges (6 each way)