0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to MetCon

25:00-45:00 MetCon

45:00-50:00 Transition to Optional Accessory

50:00-60:00 Optional Accessory

60:00-65:00 Cool-down

Skill Work:

Clean technical work (focus on good positions when stringing together touch n’ go reps)

2-position Clean High Pulls: 2-3 sets of 3-5 reps on command (VIDEO)

Slow Power Cleans: 2-3 sets of 3-5 reps on command (VIDEO)

Toes to Bar (work rhythm and getting a solid pulldown with straight arms)

Elevating Toes to Bar: 2-3 sets of 3-5 reps (VIDEO)

Workout:

Open Workout 11.5

*leading up to The Open is obviously a great time to do past Open workouts, but I do understand that for some gyms The Open isn’t that big of a deal so we don’t have to have these workouts in here

AMRAP 20:

5 Power Cleans

10 Toes to Bar

15 Wall Balls

*Pace: Aggressive: 11 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

*Cleans: focus on keeping your chest up as you string reps together, good hip pop and fast elbows, go to singles as needed later in the workout

*T2B: try to keep it to no more than 3 sets as the workout gets into the back half

*Wall Balls: no more than two sets as the workout gets into the back half

Beginner: 95/65, 10/8 and/or done as partner

Scaled: 115/75, 14/10 and/or done as partner

Rx: 145/100, 20/14

Optional Accessory Work:

3-5 Sets

20 Russian Twists (10 each way)

15 Supermans