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
7x2 Squat Clean Singles
*NOT touch n’ go, work on single reps
*recommend starting at 75% 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
100m Run
5 Back Squats
WOD:
For Time:
400m Run
50 Back Squats @135/95
400m Run
PACE GOAL: 8:00-10:00
FOCUS:
Lower body muscular endurance
STRATEGY:
Run should be 2:30 or less each time
Barbell taken from the ground, go for big sets
BEGINNER: Cut down run as needed, Air Squats
SCALED: 115/80, can take from the rack if they don’t feel comfortable transitioning the barbell to their back
GO BEYOND Accessory Work
Single Arm/Single Leg V-ups x 50