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
Front Rack Stretch
Forearm Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Walking Hip Openers
Iron Crosses
Pigeon Stretch
Specific Warm-up
3 Rounds
5 Hang Power Cleans
5 Front Squats
—then-
5x1 Squat Cleans to build to starting weight
Strength
Squat Cleans: 6 sets
3,2,1 @70-75%, 3,2,1 @75-80%
FOCUS:
Percentages are submaximal, meaning below what %s could be done for these rep ranges
This is done on purpose, it provides a heavy weight but allows for solid technique
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 fro 15 minutes
NO BARBELL OPTION:
Double DB Front Rack Box Step-ups 6x8 (4 each leg)
Work/Rest Ratio: Every 2:30 for 15 minutes
Reps dropped from last week, try to increase weight
WOD Prep
3 Rounds
5 Pull-ups
5 Wall Balls
WOD:
AMRAP 9
9 Pull-ups
9 Wall Balls @20/14
SCORE: Rounds + Reps
PACE GOAL: 7-8 Rounds
FEEL:
Zero to 💯
This will definitely escalate quickly
STRATEGY:
Unbroken as long as you can
Stay calm in the first few rounds, very easy to come out too hot
NO RIG OPTION:
9 KB Upright Rows
BEGINNER: KB Upright Rows, 10/8 MB Thrusters
SCALED: Jumping/Banded Pull-ups, 14/10
Rx+: Chest to Bar
Comp: Chest to Bar, 30/20