0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

WOD Prep:

3 Rounds:

5 RDLs

4 Hang Power Cleans

3 Front Squats (build to WOD weight)

100m Jog

WOD:

Partner Workout

Every 2 minutes for 12 minutes (6 sets, 3 each person)

Work to heavy complex:

Power Clean + Front Squat + Power Clean

—3 minutes rest—

For Time:

60 Squat Cleans at 70% from heaviest above for each partner

*one person has to run 100m every time you switch partners

*Pace Goal: Lift heavy, then get fit :)

Beginner: work to heavy front squat 5 rep, AMRAP 10: 20 KB Upright Rows, 100m Run, split reps as needed

Scaled: run can be split

Rx: as is