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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 GO BEYOND Accessory Work (optional)

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Lying Glute Stretch

Wall Quad Stretch

Kneeling Hip Flexor Stretch

WOD Prep

2-3 Rounds

100m Run

2 Clean & Jerks (build to WOD weight)

4 KB Hang Clean & Jerks

6 Pull-ups

WOD:

Partner 3 Rounds For Time

20 Clean & Jerks @185/125

20 Chest to Bar Pull-ups

400m Run

40 Single KB Hang Clean & Jerks @53/35

40 Pull-ups

400m Run

PACE GOAL: 27:00-30:00 (9:00-10:00 average per round)

STRATEGY:

• Singles on the Clean & Jerks, weight should be heavyish, around 70% of your Clean & Jerk 1-rep max

• 5s or 10s on the Chest to Bar

• have each partner do a 400m run within the round or split into 200s

• Switch hands as needed with the KB, recommend 10 reps back and forth

BEGINNER: 75/55, Ring Rows, DB 25/15

SCALED: 135/95, hardest version of pull-ups, 35/26, ring rows

GO BEYOND Accessory Work

KB Side Bends 4x12 (6 each way)

Weighted Planks 4x30sec