0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-60:00 Cool-down

WARM-UP:

3 Rounds

20 Line Hops

20 Shoulder Taps (VIDEO)

10 Single KB Hang Power Cleans

*KB Hang Power Cleans: good hip hinge and hip pop, rotate KB up to shoulder like you are zipping up your jacket

Workout:

10 Rounds:

1-minute time block:

10 Box Jumps

Max Single KB Hang Power Cleans with time remaining

—2 minutes rest between rounds—

*Pace: Aggressive: 100 Reps, Solid: 80 Reps, Limit: 60 Reps

*reps are total kb hang cleans

*switch hands when needed on hang cleans

*Box Jumps: jump higher than you think, aim for the middle of the box, soft landing with whole foot on the box, jump or step down, find a height to jump on even if that is stacking rubber plates, you need to learn to jump to jump better :)

*push HARD during the 1 minute, you get double the rest

Beginner: 8 Box Jumps @16/12”, 75/55

Scaled: 20/16”, 35/26

Rx: 24/20”, 53/35