Hey guys,
The videos reference the basic structure of the warm up which is the same. But we made them slightly more specific to the workout under “Warm Up” each day. That is why the videos are a little more basic than what’s written.
During the days or strength use the “into workout prep” warm up after the strength is complete and the class is preparing for the workout.
Also, this is the 2nd week of strength so check out the Programming Overview video for explanation on how the strength is suppose to flow.
Good luck!
Warm Up
7 min amrap
5 double Dumbbell deadlift (light)
5 double DB hang cleans (light)
5 double DB shoulder to overhead (light)
20 single unders
– into workout prep –
3 sets
With Empty Bar:
5 stand shrug
5 stand shrug highpull
5 muscle cleans
5 power cleans
5 squat cleans
Troy
5 rounds
7 Devil’s Press (50s/35s)
49 Double Unders
-12 minute time cap-
@15:00 to 25:00
Squat Clean 1×2
10 minutes to establish a 2 rep Squat clean (singles)
Accessory
3 sets
10 Windshield wipers (floor)
10/10 Bent Over DB Row
*Click Workout Prep notes for demos
