a) WARM UP:
6 min amrap:
Take an empty bar and warm up the back squat.
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b) STRENGTH:
E2MOM – Squat work
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c) WOD:
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:
3 Supersets
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:
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