0:00-15:00 General Warm-up/Review of Strength

15:00-31:00 Strength

31:00-40:00 Transition to WOD

40:00-50:00 WOD

50:00-60:00 Cool-down

Lower Body Strength

Warm-up sets

Alt. EMOM 6 (3 sets each)

M1: 2 Back Squats at 50-65% (build to starting weight)

M2: 5 Single KB Goblet Squats (build to starting weight)

Working sets

Every 2 minutes for 10 minutes (5 sets):

Squat Complex

5 Back Squat + 10 Single KB Goblet Squats

*do both movements back to back then rest for the remainder of the 2 minutes, time for people to share bars/KBs if needed

*Back Squat: start around 70% and build as you can…focus on good depth and technique

WOD Prep

2-3 Rounds

4 Hang Power Cleans (build to WOD weight)

6 Lateral Hops over Barbell

8 Sit-ups

WOD:

AMRAP 10

20 Hang Power Cleans

30 Lateral Hops over Barbell

40 AbMat Sit-ups

*Pace Goal: 2-3 Rounds

*Hang Power Cleans: total rounds are low so go for big sets, your grip can rest during hops and sit-ups

*Hops: focus on being quick off the ground

*Sit-ups: steady pace

Beginner: 10 Single KB Upright Rows, 20 Lateral Line Hops, 10 Sit-ups

Scaled: 95/65

Rx: 115/75