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

General Warm-up

3 Rounds

Front Rack Stretch

Calf Stretch

Shoulder Stretch

WOD Prep

2-3 Rounds

5 Cleans (build to workout weight)

100m jog

10 Alt. DB Snatch (build to workout weight)

WOD:

Partner 10 Rounds For Time:

10 Cleans

100m Run Together

20 Alt. DB Snatch

*split cleans and snatch as needed

Pace Goal: 25:00-30:00

Beginner: 95/65, 25/15

Scaled: 165/115, 35/20

Rx: 185/125, 50/35