0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

Energy Systems

Every 3 minutes for 15 minutes

200m Run

*push hard and stay consistent across all sets

WOD Prep

2-3 Rounds

3 Deadlift

3 Hang Power Cleans (build to WOD weight)

3 Lateral Bar Burpees

WOD:

AMRAP 11:

1 Deadlift

1 Hang Power Clean

1 Lateral Bar Burpee

2 Deadlift

2 Hang Power Cleans

2 Lateral Bar Burpees

3,4,5…etc.

*Pace Goal: get to or past 10 reps of each

*if you get through 10 reps of each, that is 165 total reps

*Deadlift: keep your chest up and focus on flexing your butt to help save your back

*Hang Power Cleans: this will get grippy, stay unbroken through 5, split as needed from there. Be smart about not doing extra reps…if you are on the round of 6 and are going to break in between the deadlifts and cleans then don’t do 6 deadlifts then drop, you will just do an extra deadlift to pick the bar up for the hang power cleans

Burpees: breathe and move

Beginner: KB Sumo Deadlift High Pulls, Up Downs…yes, only two movements, same rep scheme

Scaled: 115/75

Rx: 135/95