0:00-15:00 Warm-up (General/Movement Prep/Specific)

15:00-20:00 Transition to Work

20:00-32:00 Work

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20sec Banded Front Rack Stretch each side

20sec Banded Lat Stretch

5 Infant Squats

Movement Prep

Specific Warm-up:

2-3 sets of 3-5 reps of Double Deadlift Clean High Pulls

2-3 sets of 3-5 reps of 2-Slide Power Cleans

Work

12-minute time block:

Work to heavy complex

Power Clean + Hang Power Clean

*if your clean max is more than your bodyweight, it is recommended to do an attempt every 2 minutes (6 attempts), if under your bodyweight then every 90 seconds (8 sets), if beginner then EMOM of power clean or muscle clean

WOD Prep

2-3 Rounds

3-5 Squat Cleans (build to WOD weight)

3-5 Pull-ups

WOD

AMRAP 14:

12 Squat Cleans

14 Pull-ups

*Pace Goal: 3-5 Rounds

*Squat Cleans: steady singles or work touch n’ go reps of 7/5, 6/6, 4/4/4 or 3/3/3/3

*Pull-ups: continue to work big sets

Beginner: 7 KB Upright Rows, 7 KB Goblet Squats, 7 Ring Rows

Intermediate: 70% of heaviest from first section, Jumping/Banded Pull-ups

Rx: 70% of heaviest from first section