0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Glute Bridges
Kneeling HIp Flexor Stretch
Standing Toe Touch Hamstring Stretch
Hang from Rig
Specific Warm-up
3 Rounds
10 Single KB Suitcase Deadlift (5 each side)
10 Single Arm/Single Leg KB RDLs (5 each side)
Strength
Deadlift 5x5 @75%
Double DB/KB RDLs 3x10
FOCUS:
Building Back, Butt and Hamstring Strength for the 1-rep Deadlift max in week 5
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the Deadlift, 2 minute transition, EMOM 3 for the RDLs
WOD Prep
2-3 Rounds
10/6 Calorie Bike
5 Hang Power Snatch
WOD:
AMRAP 8
16/10 Calorie Bike
16 Hang Power Snatch @75/55
SCORE: Rounds + Reps
PACE GOAL: 4 Rounds
FEEL:
Zero to 100
A lighter weight isn’t always better, less excuses to break up the reps :)
Lactic acid build up and high heart rate
STRATEGY:
RPE on Bike around 7-8, this will be all about stringing the snatch reps together
Snatch should be no more than two sets, don’t go with a heavier weight if you can’t string together big sets
EQUIPMENT CONSIDERATIONS:
The bike is pretty essential for this one to maintain the stimulus
First option: Alt. EMOM 8: M1: 16/10 Bike, M2: 16 Hang Power Snatch
Second option: 16/12 Row
BEGINNER: 12/9 Calorie Bike, 12 Hang Power Snatch @45/35
SCALED: 12 Hang Power Snatch
Rx+: Hang Power Snatch must be unbroken