0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Calf Foam Roll/Stretch

5 Infant Squats

Strength Warm-up:

3 Rounds:

1 Pause Back Squat at 50-70% (build to starting weight)

10 Hollow Rocks

Lower Body Strength

Every 2 minutes for 12 minutes

2 Pause Back Squat at 75-85%

*solid 3-sec pause at the bottom

WOD Prep

2-3 Rounds

5 Power Cleans (build to WOD weight)

5 Pull-ups

Workout:

AMRAP 14:

12 Power Cleans

14 Pull-ups

*Pace Goal: 3-5 Rounds

*Power Cleans: steady singles or work touch n’ go reps of 7/5, 6/6, 4/4/4 or 3/3/3/3

*Pull-ups: continue to work big sets

Beginner: Barbell Upright Rows, 45/35, Ring Rows

Scaled: 115/75, Jumping/Banded Pull-ups

Rx: 135/95