Warm-up
Spend 2 minutes in Z1
Then, move through the following barbell warm-up
10 strict press
10 bent over rows
10 deadlifts
Plank hold for :30
8 front squats
8 hang power cleans
8 good mornings
Plank hold :30
6 squat cleans
6 jerks
Plank hold :30
Mobility
Full mobility session
Strength
Every :90 complete either
A. 1 squat clean + 2 front squats
B. 1 power clean + 3 front squats
Build in weight for a total of 6 lifts
This lifting session will serve a couple of different purposes. One is is going to help you warm-up the movement patterns, but it can also be used to get some experience on the bar and you can use it to really dial in the lifts in the WOD but also help you make a good decision when picking a weight on the bar. Spend the time here but understand we aren’t looking to max out.
WOD
“Crabtree”
With a partner, switch every 3:00 for 12 total rounds (6 each)
15/12 cals AB
5 front squats (165/110#)
200m run
ME burpees with time remaining
*Score is total number of burpees
This one will be a battle. Simply getting a burpee each round should be something you are proud of. Understanding that pushing each piece of this workout will be the only way to get there. The bike shouldn’t take you more than a minute, the front squats should be difficult, but they should be unbroken, and then you will have at least 1:30 for the run leaving you some time to come in and get a few burpees. Knowing you will get 3 minutes off should make you feel a little better about pushing the pace.
