0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-36:00 Work

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Front Rack Stretch each side

Ankle Mobility

5 Infant Squats

Movement Prep

Lower Body Strength

16-minute time block

Front Squats 5x2, build to heaviest 2-rep

Back Squat Max Reps with heaviest front squat weight

*You can estimate your max on both movements using this formula:

Weight used x reps completed = A

A x 0.0333 = B

Weight used + B = estimated max

Example if you worked up to 275 on front squat for 2 reps

275 x 2 = 550

550 x 0.0333 = 18.315

275 + 18.315 = estimated max of 293.315 (round to 295)

WOD Prep

2-3 Rounds

1 Power Clean (build to WOD weight)

2 Burpees

3 Box Jumps

WOD:

12 Rounds For Time

1 Power Clean

2 Burpees

3 Box Jumps

*Pace Goal: 7:00-9:00

*goal is 35-45sec per round

Beginner: 95/65, 16/12”…find a height to jump on even if that is stacking rubber plates, step-ups will not help you get box jumps, jumping will :)

Scaled: 155/105, 20/16”

Rx: 185/125, 24/20”

*still getting a feel for Rx, this is meant to he a heavyish weight, around 70-75% of your 1-rep max