0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-36:00 Olympic Lifting
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Forearm stretches
Infant Squats
Specific Warm-up
TECHNICAL WORK:
First Pull to the knee, 3-5 sets of 3-5 reps (pause at the knee to coach position)
Transition from just above knee to launch position, 3-5 sets of 3-5 reps (pause at each position to coach the transition)
Olympic Lifting
4x5 Power Clean at 65-75% of power clean 1-rep max
4x5 Hang Squat Clean at 60-70% of squat clean 1-rep max
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 16 minutes
MEMBER SPECIFIC:
Beginners should not be doing touch n’ go reps, singles for all sets and reps…yes, that includes the hang squat clean, they will need to stand all the way up before completing each rep, it’s good for them.
WOD Prep
2-3 Rounds
5 Deadlift
2 Split Jerks
*progress to WOD weight
WOD:
5 Rounds For Time:
10 Deadlift @185/125
5 Split Jerks
PACE GOAL: 7:30-9:30 (1:30 to 1:54 per round average)
STRATEGY:
Unbroken on the deadlift
Weight should be a heavyish weight where going unbroken on the split jerks is very challenging, around 70% of your split jerk max.
BEGINNER: 10 Double KB Deadlift, 10 Barbell Strict Press
SCALED: 155/105
Rx+: 205/145
COMP: 250/175