0:00-20:00 General/Skill Work

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up:

2 Rounds

20sec Front Rack Stretch each side

10 Prone Ys (VIDEO)

20sec Wall Quad Stretch each side

Skill Work:

3-5 sets of 3-5 reps of 2-Slide Clean High Pulls (VIDEO)

3-5 sets of 3-5 reps of Above Knee Pause Power Cleans (stand all the way up, come down to just above knee, solid 3-second pause, complete power clean)

WOD Prep

3 Rounds

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Front Squats

*work to around 60-65% over the 3 rounds

WOD:

10-minute block:

Work to heavy Hang Power Clean

—3 minutes rest/weight change—

AMRAP 12:

6 Hang Power Cleans at 70% from heaviest weight from above

12 Wall Balls

12 AbMat Sit-ups

Beginner: Empty barbell, training bar or PVC Muscle Cleans, Wall Ball Thrusters at 10/8

Scaled: 14/10

Rx: 20/14

Rx+: 30/20 Wall Ball, all movements must be unbroken

*Pace Goal: 5-7 Rounds

*Hang Power Cleans: good hip pop and drop, try to stay unbroken

*Wall Balls: big leg drive

*Sit-ups: steady pace

*Focus: barbell cycling