0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-52:00 WOD
52:00-60:00 Cool-Down
General Warm-up
3 rounds
Forearm Stretch
Quad Stretch
Kneeling Hip Flexor Stretch
Up Dog to Child’s Pose
WOD Prep
2-3 Rounds
1 Power Clean
2 Front Squats
4 Push-ups
WOD:
Partner 30 Rounds For Time
2 Power Cleans @165/115
4 Front Squats
8 Push-ups
*alternate full rounds
PACE GOAL: 27:00-32:00
FOCUS:
Full body interval strength endurance
STRATEGY OPTIONS:
Singles on cleans
Go right into front squats after last clean, keep them unbroken
Try to stay unbroken on push-ups
INDIVIDUAL OPTION:
AMRAP 20
2 Power Cleans @165/115
4 Front Squats
8 Push-ups
BEGINNER: 95/65, Knees or hands elevated push-ups
SCALED: 155/105, Knees or hands elevated push-ups
Rx+: 185/125, Hand Release Push-ups
GO BEYOND Accessory Work
400m Walk with friends