|a) WARM UP:
6 min amrap:
Take an empty bar and warm up the back squat.
E2MOM – Squat work
On the Minute x 15:
*work for 45s max per minute before transitioning
For the power cleans, come up with a strategy before beginning the wod and stick to your plan.
(scale as per your coach)
|d) ACCESSORY WORK:
Rest as needed between sets, but aim to keep it below 90 seconds.
– On the Romanian Deadlifts, a moderate load here that allows for unbroken sets each round. Technique > Loading.
– On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position
100-150m – At the hang
150-200m – Front Rack position
|e) POST-WOD RECOVERY: