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

10 Iron Crosses

Lying Glute Stretch

Glute Bridges

Specific Warm-up

Technical Work

Pause touch n’ go reps, 3-5 sets of 3-5 reps (stand all the way up, come down to just above knee, solid 3-second pause to coach position, touch n’ go off ground into power clean)

Olympic Lifting

Work to Heavy Complex

2 Deadlift + 1 Power Clean + 1 Front Squat

Open Time Option: 15 minutes

Controlled Time Option: Every 90 seconds for 15 minutes (10 sets)

Member Specific: Beginners, EMOM 15: Minutes 1-5: 2 Deadlift, Minutes 6-10: 1 Power Clean, Minutes 11-15: 1 Front Squat

WOD Prep

2-3 Rounds

50m Single DB Carry

8 Alt. DB Snatch

*build to WOD weight

WOD:

AMRAP 12:

100m Single DB Farmer’s Carry @50/35

20 Alt. DB Snatch

Pace Goal: 4-5 Rounds

Beginner: 25/15

Scaled: 35/20

Rx+: 70/50

Comp: 100/70