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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up:

2 Rounds

5 Infant Squats (VIDEO)

20sec Front Rack Stretch each side

20sec Wall Quad Stretch each side

Strength Warm-up:

3 Rounds

10 Back Squats @empty barbell

20sec Double KB Front Rack Hold

20 Line Hops

Strength:

Warm-up Sets

EMOM 3

3 Back Squats @50-60%

Working Sets

Every 2 minutes for 12 minutes (6 sets):

Squat Complex: 3 Back Squats + 6 Double KB Front Squats

*both movements back to back then rest for the remainder of the 2 minutes

*back squats @70-80%

*KBs must stay in the front rack, not sitting up on your shoulders…this will challenge your core stability during the squat

*combinging both movements together increases time under tension which is good for muscle growth and strength endurance

WOD Prep

3 Rounds

2 Power Cleans (build to WOD weight over the 3 rounds)

10 Double/Single Unders

WOD:

AMRAP 10

30 Double Unders

5 Power Cleans

Beginner: 10 Single KB Upright Rows, 30 Line Hops

Scaled: 155/105, 40 Single Unders

Rx: 185/125

Rx+: 205/145

*Pace Goal: 6-7 Rounds

*Double Unders: go for big sets and try to keep it 2 sets or less throughout

*Power Cleans: these should be heavyish (around 70%) that make it difficult to string together, most likely steady singles

*Focus: increasing heart rate and slight grip fatigue, then working on moving a heavyish barbell