0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the needle
Iron Crosses
Pigeon Stretch
Specific Warm-up
3 Rounds
6 Double KB Front Squats
8 Side to Side Knee Raises (VIDEO)
Strength
Alt. EMOM 15
12 Double KB Front Squats
30sec Weighted Plank (VIDEO)
12 Side to Side Knee Raises
FOCUS:
Lower body and core strength endurance
WOD Prep
3 Rounds
2 Hang Power Cleans + 1 Shoulder to Overhead
WOD:
9 Rounds For Time
7 Hang Power Cleans @135/95
5 Shoulder to Overhead
PACE GOAL: 9:00-11:00
FOCUS:
Barbell cycling
STRATEGY:
If at any point you are not going to connect the 7 Hang Power Cleans into the 5 Shoulder to Overhead then don’t do all 7 hang power cleans when you break, you will be doing and extra clean to begin your Shoulder to Overhead.
If you need to break then I would recommend doing 5 Hang Power Cleans, break, then 2 Hang Power Cleans into your 5 Shoulder to Overhead
BEGINNER: 75/55
SCALED: 115/80
Rx+: 155/105
GO BEYOND Accessory Work
4 mile bike @recovery pace