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 WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Pigeon Stretch
Samson Stretch
Standing Groin Stretch
Calf Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
20 Flutter Kicks
Strength
Back Squats: 5 sets
Reps 10,8,6,4,2 @60-80%
FOCUS:
Lower Body Muscular Endurance
Set one is 10 reps, set two is 8 reps, set three is 6 reps, set 4 is 4 reps, set 5 is 2 reps
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30 (last set beginning at the 10:00 mark)
NO BARBELL OPTION:
DB or KB Goblet Squats, 5x12
WOD Prep
2-3 Rounds
10/7 Calorie Bike
5 Hang Power Snatch
WOD:
Alt. Every 1:30 for 12:00
M1: 30 seconds Max Calorie Bike
M2: 30 Seconds Max Hang Power Snatch @75/55
SCORE: Reps (Calories + Hang Power Snatch Reps)
PACE GOAL: Breathe, move, enjoy fitness 😁
EXECUTION:
Complete max calories in 30 seconds, leaves 1 minute rest
Complex max Hang Power Snatch in 30 seconds, leaves 1 minute rest
You will do each movement 4 times
Use the interval clock…if you don’t know how to use it, then learn how :)
FEEL:
Interval Strength and Fitness
Leg fatigue will start to make it difficult in the later rounds to maintain pace
STRATEGY:
RPE of 8 on the bike, hard but not all out
Go for a max unbroken set at the beginning of each interval on Hang Power Snatch, do what you can for any time remaining…lighter isn’t always better, there are less reasons to put the bar down 😁
NO BARBELL OPTION:
We already did DB Snatch earlier in the week, so I would do a Single DB Hang Clean & Jerk
EQUIPMENT CONSIDERATIONS:
Two people can share one bike, start one on bike and one on hang power snatch
Bike Erg or Ski would be the next options
BEGINNER: 45/35
SCALED: 65/45
Rx+: 95/65
Comp: 115/80