Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
10 goblet squats
5 strict pull-ups or ring rows
Mobility
KB hamstring stretch (Those who are truly flexible should add a box or weight to stand on.)
Front rack prep
Strength
Power clean – find a 1RM in 15 minutes.
Then, 5:00 AMRAP w/85% of weight.
This is what we call a CP battery test. It shows how well that system works. How well can an athlete recover and lift close to their 1RM over and over for 5:00. With a running clock for 20:00, you have until 15:00 mark to find a 1RM for the day, then are responsible to have the bar stripped it to 85% and ready to record reps from 15:00 to 20:00.
WOD
“Playbook”
3 rounds
500m row
400m run
No rest between rounds, so sustainability is key here.
Accessory Work
Body Building – 3 rounds
10 bicep curls
10 OH tricep extensions
15 GHD hip extensions
20 GHD sit-ups
