Prep Week 1
Use the next two weeks to learn the format and prep your body for the first phase of training which will be weightlifting starting May 31st. Use moderate loads, we are not aiming to break any records in the next 2 weeks.
Day 1
Warm Up
3rds
Row 250m
Step back lunge x20 – bodyweight
Single leg RDL x10 (each leg) – light dumbbell ~6-10kg
Strength
Back Squat 5×5
Good Morning 4×10
Box step ups x10 (each leg) – 24/20”
WOD
For time
21-15-9
Snatch – 45/30kg
Burpee over bar
Rest 3mins
21-15-9
Hang power clean 60/40kg
Burpee over bar