Estimated Total Session Time:
1 Hour (Everything Included)
10 min AMRAP
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup

**2. Strength Prep**
Have athletes build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form.

Strength:  Back Squat

Back Squat
– 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Then

Back Pause Squats
– 5 sets x 2 reps
* Complete a set every 90 seconds *

**3. Workout Prep**
2 sets
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean

Workout:  Rocky IV

* Target number of Rounds: 4-5
* Minimum number Rounds before scaling: 3

12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)

* Scaling option 1 (Masters 45+)
12-minute Amrap
8 Box Jump overs (20/16)
8 Deadlifts (155/105)
4 Handstand Push-Ups
4 Power Cleans (155/105)

* Scaling Option 2
12-minute Amrap
8 Box Step ups and overs (20)
8 Dumbbell Deadlifts
4 Dumbbell Push Press
4 Dumbbell Power Cleans

* Limited Equipment Option
12-minute Amrap
16 Air Squats
12 Alternating Step Back Lunges
8 Push Ups
4 Burpees

* Large Class Option
Teams of 2 (1:1)
16-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
– Partner one completes a round, then partner 2 follows. Continue alternating rounds for 16 minutes –

Accessory:

1 min elevated pigeon pose (each side)
1 min foam roll hamstrings (each side)
1 min foam roll calves (each side)