0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Iron Crosses

20sec Lying Hamstring Stretch each side

20 sec Pigeon Stretch each side

Specific Warm-up

2 Rounds

10 KB RDLs

10 KB Sit-ups

Strength

Warm-up sets

EMOM 4

1 Deadlift at 50-70%

Working Sets

Every 2 minutes for 12 minutes (6 sets):

Deadlift

3x4 at 75-80%

3x3 at 80-85%

WOD Prep

2-3 Rounds

1 Power Clean (build to WOD weight)

2 Burpees

3 Box Jumps

WOD:

12 Rounds For Time

1 Power Clean

2 Burpees

3 Box Jumps

*Pace Goal: 7:00-9:00

*goal is 35-45sec per round

Beginner: 95/65, 16/12”…find a height to jump on even if that is stacking rubber plates, step-ups will not help you get box jumps, jumping will :)

Scaled: 135/95, 20/16”

Rx: 165/115, 24/20”