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
Hip Openers
Pigeon Stretch
Lying Quad Stretch
Lying Hamstring Stretch
Calf Stretch
Infant Squats
Specific Warm-up
3 Rounds
10 Empty Barbell Back Squats
20 Scissor Kicks
Strength
Back Squat
3x2 @80%
3x2 @85%
FOCUS:
Reps will remain low and weight high for this cycle
Working towards a 1-rep max + a rep max in week 5
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
3 Rounds
4 Single DB Overhead Lunges
2 Power Cleans
WOD:
6 Rounds For Time
8 Single DB Overhead Lunges @50/35
4 Power Cleans @165/115
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Zero to 💯 Real Quick
Rounds 5 and 6 will be “fun”
STRATEGY:
I would use one arm for all lunges and alternate rounds
Quick singles on the cleans
BEGINNER: 25/15 (not overhead), 95/65
SCALED: 35/20, 155/105
Rx+: 70/50, 185/125
COMP: 70/50, 205/145