0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-44:00 WOD
44:00-50:00 Transition to Optional Accessory Work
50:00-55:00 Optional Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Down Dog with calf stretch
PVC Front Rack Stretch
PVC Pass Throughs
PVC Good Mornings
WOD Prep
2-3 Rounds
2 Power Clean single reps
3 Toes to bar
4 KB Sumo Deadlift High Pulls
5 KB Sit-ups
WOD:
AMRAP 24:
4 Power Cleans @185/125
8 Toes to Bar
12 KB Sumo Deadlift High Pulls @53/35
12 KB Sit-ups
PACE GOAL: 8-10 Rounds
FOCUS:
Cycling singles with a heavyish barbell
Unbroken reps on T2B with some grip fatigue
Grip and Core endurance
STRATEGY:
Steady singles on the power cleans
Try to keep the T2B in two sets or less
Try to stay unbroken on the high pulls throughout
Steady pace on the sit-ups
PARTNER OPTION:
Same, but split reps as needed
BEGINNER: 95/65, Lying Straight Leg Raises, 35/26
SCALED: 155/105, Hanging Straight Leg Raises, 53/35
Rx+: 205/145, Double KB Sumo Deadlift High Pulls @53/35
COMP: 225/155, T2B must be unbroken, Double KB Sumo Deadlift High Pulls @70/53
GO BEYOND Accessory Work
50 Back Extensions or Supermans For Time