0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Down Dog with Calf Stretch
Walking Straight Leg March
Samson Stretch
Walking Hip Openers
Specific Warm-up
2-3 Rounds
10 Empty Barbell Good Mornings
10 Hanging Knee Raises
Strength
Deadlift
4,3,2,1 @70-80%
4,3,2,1 @75-85%
FOCUS:
Increasing volume from last week
Quality reps with good depth
Start at 70% for your 4-rep, increase as the reps drop but no more than 80% the first time through, try to do each rep scheme with a heavier weight the second time through
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes
WOD Prep
3 Rounds
100m Row
3 Power Snatch
3 Chest to Bar
WOD:
AMRAP 10
250/200m Row
5 Power Snatch @115/80
5 Chest to Bar Pull-ups
SCORE: Rounds + Reps
PACE GOAL: 5-6 Rounds
FEEL:
Push and Pray
Everything will feel like a full body movement, focus on managing your breathing and heart rate
STRATEGY:
1:00 or less for the Row, focus on leg drive, your grip and pull will get fatigued in the back half
Steady singles on Power Snatch to save your Grip
Unbroken on Pull-ups
BEGINNER: 45/35, Barbell Upright Rows
SCALED: 95/65, Hardest version of a Pull-up you can do
Rx+: 135/95, 3 Bar Muscle-ups
COMP: 155/105, 3 Ring Muscle-ups