0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-35:00 Olympic Lifting
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Quad Stretch
Forearm Stretch
Lat Stretch
Specific Warm-up
Technical Work
2-Position Squat Clean (VIDEO): 2-3 sets of 2-5 reps
Pause Push Jerk: 2-3 sets of 3-5 reps
*go on command for at least one round so they can focus on each position of the lifts
Olympic Lifting
15 minutes
Build to Squat Clean & Jerk 1-rep Max
*together or separately
FOCUS:
You can build to a 1-rep max Squat Clean AND a 1-rep max Jerk or…
You can build to a 1-rep max Squat Clean & Jerk
If doing the Jerk separately then you can take it from the rack
WOD Prep
2-3 Rounds
5 Pull-ups
6 Single DB Push Press (3 each arm)
WOD:
For Time
60 Pull-ups
80 Single DB Push Press (40 each arm) @50/35
*break up however you want
PACE GOAL: 10:00-12:00
FOCUS:
Upper body muscular endurance
STRATEGY:
Find the highest numbered rep scheme that you think you have a good chance of staying unbroken…examples: 20 rounds of 3 and 4, 10 rounds of 6 and 8, 5 rounds of 12 and 16, 2 rounds of 30 and 40…etc.
BEGINNER: Ring Rows, 25/15
SCALED: Banded/Jumping Pull-ups, 35/20
Rx+: 70/50
COMP: Chest to Bar, 100/70
GO BEYOND Accessory Work
50/40 Calorie Row @recovery pace