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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30sec Wall Sit

30sec Front Plank

30sec Flutter Kicks

Lower Body Strength:

Back Squat

Warm-up Sets:

EMOM 3:

2 reps at 55%

2 reps at 65%

2 reps at 70%

Working Sets:

Every 2 minutes for 12 minutes (6 sets):

3 reps

Sets 1-3: 75-80%

Sets 4-6: 80-90%

*set an 12-minute clock, first 3 minutes are an EMOM, then right into the every 2 minutes for the 6 working sets

WOD:

AMRAP 12:

6 Power Cleans

12 Alt. Pistols

*increase clean weight at 3:00, 6:00, 9:00 minute marks

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*Cleans: from the ground, chest up, good hip drive, good pull and roll around the bar

*Pistols: keep whole foot in contact with the ground, good full depth, full extension at the top…heel lift could be one scaling option, but otherwise I think the lunges will help them progress at a faster rate

Beginner: 45/35, 65/45, 75/55, 95/65, Single DB/KB Lunges @25/15 (26/18)

Scaled: 95/65, 115/75, 135/95, 155/105, Double DB/KB Lunges @35/20 (35/26)

Rx: 135/95, 155/105, 165/115, 185/125