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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Wall Quad Stretch

Hamstring Stretch

No weight TGU

Specific Warm-up

Progress to starting weight

Strength

5-minute time block:

3x12 RDLs

5-minute time block:

3x12 KB Goblet Step-ups (6 each leg)

5-minute time block:

3x6 Turkish Get-ups (3 each arm)

*find a box height that puts your leg at roughly 90 degrees when your foot is on the box, you can put a rubber plate next to the box if needed to get the right height

WOD Prep

2-3 Rounds

8 Single KB Hang Clean & Jerks (build to WOD weight)

8 Box Jump Overs (build to WOD height)

WOD:

AMRAP 11:

22 Single KB Hang Cleans

22 Box Jump Overs

*Pace Goal: 4-6 Rounds

Beginner: 25/15 DB, Plate Jump Overs

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”