0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Hamstring Stretch
Lying Quad Stretch
Samson Stretch
Walking Straight Leg Marches
Infant Squats
Specific Warm-up
3 Rounds
10 Empty Barbell Front Squats
10 Barbell Windshield Wipers (VIDEO)
Strength
Front Squats
1x10 @65%
1x8 @70%
1x6 @75%
1x4 @80%
1x2 @85%
FOCUS:
Strength Endurance
The first half of the reps should feel good, the last half will get tougher and slower with each rep
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 3 minutes for 15 minutes
WOD Prep
3 Rounds
3 Power Snatch
12 Double/Single Unders
WOD:
AMRAP 9
6 Power Snatch @115/75
24 Double Unders
*every 3 minutes decrease the weight: 95/65, 75/55
SCORE: Rounds + Reps
PACE GOAL: 6-8 Rounds
FEEL:
Zero to 100
If you think the decreasing weight sounds good, wait until you get there :), lower weight isn’t always “better”, it gives you less reasons to put the bar down or break up reps
STRATEGY:
Rx men will start with 15/10/10 on each side, Rx women will start with a 10/5/10 on each side, peeling off a weight from each side at the 6:00 (with clock counting down) and the 3:00…whatever level you choose make it easy plate changes, meaning only taking plates off, never taking off something to put something else on
Most likely starting with singles on the first and heaviest snatch weight, as the weight drops try to do more unbroken
Unbroken as long as possible on Dubs, try to relax your shoulders and breathe on these
BEGINNER: 45/35, Line Hops
SCALED: 95/65, 75/55, 45/35, Single Unders
Rx+: 135/95, 115/75, 95/65
COMP: 135/95, 115/75, 95/65, everything must be unbroken