0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Hollow Rocks

5 Tempo Push-ups (313)

5 Tempo Ring Rows (313)

*313 = 3-seconds lowering/pulling, pause, 3-seconds pressing/lowering

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength:

Alt. EMOM 10:

3 Tempo Bench Press at 75% and build (31X…3-second lowering, dead stop, full speed up)

8 Double DB/KB Bent Over Rows

*increase weight from last week on bent over rows

–1 minute rest–

Alt. EMOM 6:

30sec Max Push-ups

30sec Max Ring Rows

39:00-44:00

Transition to WOD

44:00-55:00

4) WOD:

As Many Rounds and Reps as Possible in 11 minutes:

22 Single KB Hang Cleans

11 Burpees

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

55:00-60:00

5) COOL-DOWN