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

15:00-20:00 Transition to WOD

20:00-36:00 WOD

36:00-45:00 Transition to GO BEYOND Accessory Work

45:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Seated Groin Stretch

Pigeon Stretch

Hip Openers

WOD Prep

2-3 Rounds

4 Single KB Hang Cleans (2 each side)

4 Single KB Goblet Lunges (2 each leg)

10 Double or Single Unders

WOD:

AMRAP 16:

8 Single KB Hang Cleans RIGHT side @53/35

8 Single KB Front Rack Lunges RIGHT side

8 Single KB Hang Cleans LEFT side

8 Single KB Front Rack Lunges LEFT side

50 Double Unders

PACE GOAL: 5-6 Rounds

FOCUS:

• Cycling the KB. On the cleans get a good hip hinge and pop and bring your hand up as if you are zipping up your jacket

• The lower rep range will help keep the KB moving and stay unbroken throughout the workout

• Challenging grip and lower body endurance

STRATEGY:

• Try to go right from cleans into lunges, hold the KB with one arm on the that side with hand near middle of the chest on the lunges

• Lunges can be walking, forward or reverse

• Go for big sets on double unders, try to keep it no more than two sets each round

BEGINNER: Single arm swings, no weight on lunges, line hops

SCALED: 35/26, Single Unders…another option for those who can do double unders, but not big sets yet would be to cut all reps in half. This allows them to do double unders throughout the entire workout instead of scaling because of the 50 reps

GO BEYOND Accessory work

Alt. EMOM 10

Plate Holds x30sec

Weighted Planks x30sec

FOCUS:

• Grip strength

• Static core strength