0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm stretch

Worlds greatest stretch

Ankle Mobility

Specific Warm-up

Technical Work

2-3 sets of 3-5 Reps of Quick Squat Clean (VIDEO)

2-3 sets of 3-5 Reps of Pause Squat Clean (pause at the bottom of squat)

Strength

15-minute time block

5x3 Squat Clean Singles

*NOT touch n’ go, work on single reps

*recommend starting at 70% and building

FOCUS:

• Working on the full movement of a squat clean to prepare for 1-rep max at the end of the cycle

WOD Prep

2-3 Rounds

3 Chest to Bar Pull-ups

6 Single DB Box Step-overs

WOD:

AMRAP 10

6 Chest to Bar Pull-ups

8 Single DB Box Step-overs @50/35, 24/20”

PACE GOAL: 6-8 Rounds

FOCUS:

• Working on higher level of a pull-up

• Ability to breathe and move on DB movement

STRATEGY:

• No more than 3 sets on pull-ups, push yourself to do a harder version of a pull-up than you normally do

• Steady pace on step-overs

BEGINNER: Ring Rows, no weight on step-overs

SCALED: hardest version of a pull-up you can do, 20/16”, 35/20

GO BEYOND Accessory Work

Prone Ys 3x10

Scarecrows 3x10