0:00-15:00 General Warm-up/Review of Strength
15:00-31:00 Strength
31:00-41:00 Transition to WOD
41:00-50:00 WOD
50:00-60:00 Cool-down
Strength
Warm-up sets
EMOM 4
1 Deadlift at 50-70%
Working Sets
Every 2 minutes for 12 minutes (6 sets):
Deadlift
3x4 at 75-80%
3x3 at 80-85%
WOD Prep
2-3 Rounds
1 Power Clean (build to WOD weight)
2 Burpees
3 Box Jumps
WOD:
12 Rounds For Time
1 Power Clean
2 Burpees
3 Box Jumps
*Pace Goal: 7:00-9:00
*goal is 35-45sec per round
Beginner: 95/65, 16/12”…find a height to jump on even if that is stacking rubber plates, step-ups will not help you get box jumps, jumping will :)
Scaled: 135/95, 20/16”
Rx: 155/105, 24/20”
*still getting a feel for Rx. This should be a heavy weight, around 70-75% of your clean 1-rep max