0:00-10:00 General Warm-up

10:00-15:00 Explanation of WOD Prep

15:00-21:00 WOD Prep

21:00-28:00 Explanation of WOD with good tips on pacing

28:00-30:00 Transition to WOD

30:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

10/10 Leg Swings (front to back/side to side)

15 second Bar Hang

20-30 seconds Down Dog with Calf Stretch

20-30 seconds on all fours Wrist/Forearm Mobility

10yd Walking Quad Stretch

10yd Walking Pigeon Stretch (ankle on opposite knee)

10yd Alternating Groin Stretch

10 Push-ups

10 Ring Rows

10 Air Squats

—then—

3 Rounds

4 Hang Power Cleans @empty barbell

4 Front Rack Lunges @empty barbell

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime body for the Cleans and Lunges

WOD Prep

Alt. EMOM 6

M1: 30 seconds Power Clean Singles

M2: 30 seconds Slow and Steady Front Rack Lunges

M3: 30 seconds Slow and Steady Burpee Box Get Overs

MANAGEMENT/FOCUS:

• Build in weight for the Power Cleans and Lunges to get to WOD weight

• Great time to coach members more specifically on their Power Cleans and Lunges

WOD

AMRAP 25

10 Power Cleans @135/95

10 Front Rack Lunges @135/95

10 Burpee Box Get Overs @24/20” (VIDEO)

SCORE: Rounds + Reps

GOAL: 5-6 Rounds

PACE: Calculated…slower than you think in the first couple rounds then settle into a pace

FOCUS/STRATEGY:

• Power Cleans: steady singles the whole way, take more time than you think in between reps in the first couple rounds…pop and drop, stay efficient…make sure you take a couple extra breaths before completing the 10th rep because you will want to go straight into the Lunges to avoid doing extra clean reps

• Front Rack Lunges: elbows high, it will be tough to breath, but try to focus on controlling it…can be forward or reverse lunges (walking if you have the space), focus on driving through your front heel to stand to full hip extension

• Burpee Box Get Overs: slow and steady pace, you may face the box or be parallel to it, once you stand from the Burpee, both hands go on the box, feet jump on the box then off the other side

NO BARBELL OPTION:

• KB Upright Rows in place of Power Cleans

• KB Front Rack Lunges in Place of Barbell Front Rack Lunges

BEGINNER: 75/55 or No Barbell Option, Half Burpees to Box Step-over…might consider cutting down the total time

SCALED: 115/80, Lower Box if needed or keep the higher box and you can step on and off instead of jumping

Rx+: 155/105, 24/20”

Comp: 165/115, 30/24”