0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Front Rack Stretch

Hip Flexor to hamstring stretch

Quad Stretch

Specific Warm-up

3 Rounds

1 Power Clean + 2 Front Squats

*build to starting weight

Strength

5 sets of Complex

2 Power Cleans + 4 Front Squats

*recommend starting at 65-67.5% of your power clean max and building from there

*build off your ending weight from last week

FOCUS:

• Building technique through segmenting the lift to work towards squat cleans

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION

• Every 3 minutes for 15 minutes

MEMBER SPECIFIC:

• For beginners and intermediate it is recommended that they do not do the power cleans touch n’ go. Do singles then complete the front squats after the third rep

WOD Prep

2-3 Rounds

5 Back Squats (build to workout weight)

5 Toes to Bar

WOD:

AMRAP 10

10 Back Squats @95/65

10 Toes to Bar

PACE GOAL: 5-7 Rounds

FOCUS:

• Lower body and core muscular endurance

STRATEGY:

• Unbroken on squats, slow and steady pace from the beginning

• Increased rep range from last week, try to keep 2 sets or less each round

BEGINNER: 45/35, Lying Straight Leg Raises

SCALED: 75/55, Hanging Straight Leg Raises

Rx+: 115/80

COMP: 135/95

GO BEYOND Accessory Work

Weighted Planks 5x30sec