0:00-15:00 General Warm-up

15:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-40:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Band pass throughs

5 Band overhead squats

5 Inchworms

Specific Warm-up

3 Rounds:

10 Single DB Curl to Press

10 Hollow Rocks

20 Line Hops

Strength

20-minute time block:

100 Single DB Curls (50 each arm)

100 Flutter Kicks

100 Single DB Tricep Kickbacks (50 each arm)

100 Scissor Kicks

WOD Prep

2-3 Rounds:

5 Hang Power Cleans (build to WOD weight)

10 Lateral Hops over bar

WOD:

For Time:

40 Hang Power Cleans

*20 Lateral Bar Hops every time you break

Pace: 4:00-6:00

*goal is 3-4 sets for the hang power cleans

Beginner: 75/55, lateral line hops

Scaled: 115/75

Rx: 135/95