Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang power cleans
10 front squats
Mobility
Front squat and front rack mobility
Strength
Squat clean – perform 2 to 3 reps at each of the weights you plan on using in the WOD
A warm-up session for the WOD. Obviously, enough time should be taken to make a plan based on your ability. A very individualized approach will help you receive the intended stimulus. So think about the following. These are obviously guidelines, so a little bit of leeway exists. That is what the warm-up session is for.
The first weight should be between 65 and 70%
The second weight should be between 70 and 75%
The third weight should be between 75 and 80%
The last weight should be around 80%.
WOD
“Masters Games Event #1”
50 DU’s
5 squat cleans
50 DU’s
4 squat cleans
50 DU’s
3 squat cleans
50 DU’s
2 squat cleans
Men’s Rx – 205/225/245/265#
Women’s Rx – 145/155/165/175#
High heart rate, high skill, heavy barbell. Do the prep work and be confident in your capabilities. Get after it.
Accessory Work
Banded leg curls – accumulate 150t
Banded hip flexor pulls – accumulate 100t
