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
Wrist Mobility
Up Dog to Down Dog with Calf Stretch
Hip Openers
Inverted Toe Touches
Thread the Needle
Specific Warm-up
2-3 Rounds
5 Hang Clean High Pulls
3 Below Knee Pause Power Cleans (from the ground, come up to just below the knee, solid dead stop, then complete the power clean)
Strength
Power Cleans
3x3 @70-75%
3x2 @80-85%
FOCUS:
We have been working for the past couple of weeks on Squat Cleans. Now we have Back Squat in the week and working on Power Cleans
We have S2OH in the WOD today so that these movements are within the same day to help improve our Grace score from Week 1
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
3 Rounds
5 Toes to Bar
3 Shoulder to Overhead
WOD:
AMRAP 9
7 Toes to Bar
5 Shoulder to Overhead @135/95
SCORE: Rounds + Reps
PACE GOAL: 8-10 Rounds
FEEL:
Zero to 💯
This will definitely escalate quickly
Grip will become a factor and it will get harder to breathe during the S2OH
STRATEGY:
Unbroken as long as possible
The S2OH is heavier, but low rep, try to keep that barbell off the ground for all reps
BEGINNER: 8 Alt. V-ups, 75/55
SCALED: V-ups, 115/80
Rx+: 155/105
Comp: 185/125