0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-52:00 WOD

52:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

5 Hang Power Cleans

5 Shoulder to Overhead

20 Flutter Kicks

20 Line Hops

MetCon:

Partner For Time:

Every 4 minutes until 100 Power Clean & Jerks are complete:

20 Toes to Bar

20 Box Jumps

Max Power Clean & Jerks

*split reps as needed

*Pace Goal: 28:00-32:00

*Toes to Bar: 10s or 5s

*Jumps: 10s or 5s

*Clean & Jerks: should be moderate to heavyish, singles back and fortth

Beginner: 95/65, 16/12”

Scaled: 155/105, 20/16”

Rx: 185/125, 24/20”