0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

Barbell Front Rack Stretch

5 Infant Squats

10 Hollow Rocks

Lower Body Strength:

15-minute time block:

Work to Front Squat 6-rep max

*from the rack, recommend to use first 6 minutes as continued warm-up, 2-3 reps at 50-65%, then do a set every 3 minutes (3 sets), first set should be 100% guaranteed, second set challenge yourself, third set FAFO

*you can estimate your 1-rep max with this formula:

Weight x Reps = A

A x 0.0333 = B

Weight + B = Estimated max

Example if you did 185 for 6 reps

185 x 6 = 1,110

1,110 x 0.0333 = 36.96

185 + 36.96 = 221.96 (Rounded to 220)

Workout:

AMRAP 12:

6 Power Cleans

12 Alt. Pistols

*increase clean weight at 3:00, 6:00, 9:00 minute marks

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*Cleans: from the ground, chest up, good hip drive, good pull and roll around the bar

*Pistols: keep whole foot in contact with the ground, good full depth, full extension at the top…heel lift could be one scaling option, but otherwise I think the lunges will help them progress at a faster rate

Beginner: 45/35, 65/45, 75/55, 95/65, Single DB/KB Lunges @25/15 (26/18)

Scaled: 95/65, 115/75, 135/95, 155/105, Double DB/KB Lunges @35/20 (35/26)

Rx: 135/95, 155/105, 165/115, 185/125