0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Inchworms
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 2-position Squat Clean (VIDEO)
Strength
15-minute time block
Work to Squat Clean 1-rep max
FOCUS:
Hit a new PR, let’s gooooooooo!!
WOD Prep
2-3 Rounds
1 Rope Climb
1 Deadlift
2 Wall Walks
WOD:
11 Rounds For Time
1 Rope Climb
2 Deadlift @250/175
3 Wall Walks
PACE GOAL: 1:00-1:20 per round
FOCUS:
Grip and core muscular endurance
STRATEGY:
Get your foot clamp high and focus on efficiency
Touch n’ go or Singles on deadlift
Steady pace on the wall walks
MODIFICATION OPTIONS FOR ROPE CLIMBS:
12 Russian Twists (6 each way)
10 Single KB Upright Rows (both hands on one KB)
8 MB Slams
BEGINNER: Double KB Deadlift, 12 Shoulder Taps
SCALED: 225/155, 45 degree wall walks
GO BEYOND Accessory Work
30/20 Calories for time
*machine of your choice