0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-34:00 Work

34:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20 Plate Bus Drivers

10 Plate Ground to Overhead

20sec Standing Shoulder/Bicep stretch on rig each side

Movement Prep

Specific Warm-up

3 Rounds:

10 Scap Pull-ups

5 Double DB Bench Press (build to starting weight)

Upper Body Strength

Alt. EMOM 14 (7 sets each):

M1: 2 Strict Pull-ups

M2: 4 Double DB Bench Press

WOD Prep

3 Rounds:

5 RDLs

4 Hang Power Cleans

3 Front Squats (build to WOD weight)

100m Jog

WOD:

Partner For Time:

50 Squat Cleans

*one person has to run 100m every time you switch partners

*Pace Goal: 12:00-13:00, Cap 14:00

*would recommend on person doing 5 squat cleans then running 100m, then switch…weight should be heavyish so that singles is the best option…goal is around 1:10 of work and rest

Beginner: MB Squat Cleans

Scaled: 135/95

Rx: 165/115