0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Scorpions

5 Up Dog to Down Dog

20sec Pigeon Stretch each side

WOD Prep

2 Rounds:

1 minute Row/Bike (one round of each)

3 Deadlift + 2 Power Cleans + 1 Jerk (build to workout weight)

WOD:

Partner For Time

100 Calories Row/Bike

50 Deadlift @165/115

30 Clean & Jerks

80 Calories Row/Bike

40 Deadlift @185/125

20 Clean & Jerks

60 Calories Row/Bike

30 Deadlift @205/145

10 Clean & Jerks

*Pace Goal: breathe, move, lift

*pick one machine or rotate through them

Beginner: Double KB Deadlift, Single DB Hang Clean & Jerk

Scaled: 155/105, 165/115, 185/125