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

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-60:00 Cool-down

General Warm-up

3 rounds

Hip openers

Samson Stretch

Calf Stretch

Banded Pass Throughs

Banded Pull Aparts

WOD Prep

2-3 Rounds

6 Single DB Box Step-overs

6 Hang Power Cleans

10/8 Calorie Row

6 Box Jumps

WOD:

Partner AMRAP 28

20 Single DB Box Step-overs @50/35, 24/20”

20 Hang Power Cleans @135/95

20/16 Calorie Row

20 Box Jumps @24/20”

PACE GOAL: 5-7 Rounds

FEEL:

• Steady Eddy or Betty

• The work to rest ratio with your partner should allow you to find a good pace from the start and maintain throughout

STRATEGY:

• Split all reps as needed

• Recommend 10s on the step-overs, 5s on the hang power cleans, split the row in half, 5s or 10s on the box jumps

BEGINNER: No weight on Step-overs, 20/16”, KB Sumo Deadlift High Pulls

SCALED: 35/20, 20/16”, 115/80

Rx+: 70/50, 155/105

COMP: Double DB Step-overs @50/35, 185/125, 30/24” on box jumps

JACKEDuary Day 6

Double DB Bulgarian Squats 4x12 (6 each leg)