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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm Stretch

Infant Squats (VIDEO)

Calf Stretch

WOD Prep

2-3 Rounds

3 Power Cleans + 3 Hang Power Cleans

6 Wall Balls

8 Air Squats

100m Run

WOD:

Partner For Time

50 Power Cleans @135/95

400m Run

60 Wall Balls @20/14

400m Run

70 Hang Power Cleans @115/80

400m Run

80 Air Squats

400m Run

PACE GOAL: 25:00-30:00

FOCUS:

• Cycling the barbell and lower body endurnace

STRATEGY:

• Split reps as needed

• Recommend 5s unbroken on the power cleans, 100s on the run, 10s or 15s on the wall balls, 5s or 10s on the hang power cleans, 10s or 20s on the air squats

BEGINNER: 75/55, 10/8, KB Upright Rows @26/18, 30/40/50/60 on the reps, 200 or 300m Runs

SCALED: 115/80, 14/10, 95/65

GO BEYOND Accessory Work

Go for a walk with friends