0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-35:00 Olympic Lifting
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
5 Infant Squats
5 Inchworms
Front Rack Stretch
Specific Warm-up
Technical Work
2-position Clean High Pulls, 2-3 sets of 3-5 reps
Slow Power Cleans, 2-3 sets of 3-5 reps
*empty barbell or light weight
Olympic Lifting
*we did this complex on 6/3/24
Build to Heavy Complex:
1 Power Clean + 2 Hang Power Cleans + 3 Front Squats
FOCUS:
Improvement on technique and weight from the beginning of the cycle
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
EMOM 5: warm-up to starting attempt, Every 2 minutes for 10 minutes: 1 complex (5 sets to build to max)
MEMBER SPECIFIC:
If you have had beginners breaking up these complexes the whole cycle, now is the time to try out a full complex
WOD Prep
2-3 Rounds
5 Burpees
5 Russian KB Swings (build to WOD weight)
WOD:
6 Rounds For Time
10 Burpees
10 Russian KB Swings @53/35
PACE GOAL: 8:00-10:00 (1:35-1:45 per round)
STRATEGY:
Steady pace on the burpees
Unbroken on the swings, focus on a good hip hinge, arms are just along for the ride, flex your butt to get good hip extension
BEGINNER: 5 Rounds, 26/18, Up Downs
SCALED: 35/26
Rx+: 12 Burpees, 12 Swings @70/53
COMP: 15 Burpees, 15 Swings @90/70