0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-60:00 Cool-down

WARM-UP:

3 Rounds

20 Line Hops

20 Shoulder Taps (VIDEO)

10 Single KB Hang Power Cleans

*KB Hang Power Cleans: good hip hinge and hip pop, rotate KB up to shoulder like you are zipping up your jacket

Workout:

10 Rounds:

1-minute time block:

10 Burpees

Max Single KB Hang Power Cleans with time remaining

—2 minutes rest between rounds—

*Pace: Aggressive: 100 Reps, Solid: 80 Reps, Limit: 60 Reps

*reps are total kb hang cleans

*should finish the burpees in 30 seconds or less, switch hands when needed on hang cleans

*push HARD during the 1 minute, you get double the rest

Beginner: 8 Box Jumps @16/12”, 75/55

14-15: 20/16”, 35/26

16-17: 24/20”, 53/35