0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Pigeon Stretch

Quad Stretch

Forearm Stretch

Lat Stretch

Specific Warm-up

Technical Work

2-Position Squat Clean (VIDEO): 2-3 sets of 2-5 reps

Pause Push Jerk: 2-3 sets of 3-5 reps

*go on command for at least one round so they can focus on each position of the lifts

Olympic Lifting

15 minutes

Build to Squat Clean & Jerk 1-rep Max

*together or separately

FOCUS:

• You can build to a 1-rep max Squat Clean AND a 1-rep max Jerk or…

• You can build to a 1-rep max Squat Clean & Jerk

• If doing the Jerk separately then you can take it from the rack

WOD Prep

2-3 Rounds

5 Pull-ups

6 Single DB Push Press (3 each arm)

WOD:

For Time

60 Pull-ups

80 Single DB Push Press (40 each arm) @50/35

*break up however you want

PACE GOAL: 10:00-12:00

FOCUS:

• Upper body muscular endurance

STRATEGY:

• Find the highest numbered rep scheme that you think you have a good chance of staying unbroken…examples: 20 rounds of 3 and 4, 10 rounds of 6 and 8, 5 rounds of 12 and 16, 2 rounds of 30 and 40…etc.

BEGINNER: Ring Rows, 25/15

SCALED: Banded/Jumping Pull-ups, 35/20

Rx+: 70/50

GO BEYOND Accessory Work

50/40 Calorie Row @recovery pace