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

Front Rack Stretch

Forearm stretches

Infant Squats

Specific Warm-up

Progress to starting weight

Strength

Every 3 minutes for 15 minutes

Back Squat

1x15 at 50-55%

3x2 at 80-85%

Max reps at 90%

*last week of this format, max on back squat next week

WOD Prep

2-3 Rounds

5 Deadlift

2 Split Jerks

*progress to WOD weight

WOD:

5 Rounds For Time:

10 Deadlift

5 Split Jerks

*Pace Goal: 7:30-9:30

*weight should be a heavyish weight where going unbroken on the split jerks is very challenging, around 70% of your split jerk max

Beginner: 10 Double KB Deadlift, 10 Barbell Strict Press

Scaled: 155/105

Rx: 165/115