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

Iron Crosses

Samson Stretch

Lat Stretch on Rig

Banded Curls

Banded Tricep Extensions

WOD Prep

2-3 Rounds

10 Double Unders/Plate Hops/Single Unders

4 Burpee Pull-ups

2 Clean & Jerks

WOD:

Partner 16 Rounds For Time

30 Double Unders

10 Burpee Pull-ups

5 Clean & Jerks @155/105

*alternate movements with partner

SCORE: Time of completion

PACE GOAL: 28:00-32:00 (1:45-2:00 per round average)

FEEL:

• Steady Eddy or Betty Delayed Burn

• With the alternating movement format, rounds will alternate back and forth of how they feel, the rounds you do double unders and clean and jerks will be more of that delayed burn feel, the rounds of just burpee pull-ups will have that steady state feel

STRATEGY:

• Try to stay unbroken on double unders

• Steady pace on the burpee pull-ups

• Steady singles on Clean & Jerks

INDIVIDUAL OPTION:

• 10 Rounds For Time

• 25 Double Unders

• 6 Burpee Pull-ups

• 4 Clean and Jerks @155/105

• this time frame will be shorter, around 20:00

BEGINNER: Line Hops, Up Downs, 75/55

SCALED: 30 Plate hops @45# rubber plate or 40 Single Unders, 135/95, the weight should be around 60-70% of your Clean & Jerk 1rm

Rx+: 165/115

JACKEDuary Day 6

100 Partner MB Sit-ups

*touch MB above head, sit up and pass or hand to partner