0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-45:00 Transition to WOD

45:00-55:00 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 4-6 reps of Pause Touch N’ Go Power Cleans

*complete power clean, come back down to just above knee, solid 3-second pause, then touch n’ go off the ground for your next power clean, continue for desired reps

*this is working staying under control and feeling the proper positions when doing touch n’ go reps

Work

Every 90 seconds for 15 minutes (10 sets):

5x3 Touch n’ Go Power Cleans at light to moderate weight, focus on technique

5x2 Touch n’ Go Power Cleans at heavy weight

WOD Prep

2-3 Rounds

6 Alt. DB Snatch (build to WOD weight)

1 Rope Climb (or 5 MB Slams)

WOD:

2 Rounds For Time

20 Alt. DB Snatch

5 Rope Climbs

*Pace Goal: 6:00-8:00, 9:00 cap

Beginner: 25/15, 15 Sit-ups each round

Scaled: 35/20, 20 MB Sit-ups each round

Rx: 50/35