0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Strength
30:00-32:00 Put away all barbells and plates, get out ropes
32:00-37:00 Explanation of WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
5 each way Seated Hip Openers
20-30 seconds Seated Groin Stretch
20-30 seconds on all fours wrist/forearm mobility
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Front Rack Stretch
10 Banded Pull Aparts
10 Infant Squats
—then—
3 Rounds
5 Muscle Cleans @empty barbell
5 Front Squats @empty barbell
MANAGEMENT/FOCUS:
Getting the barbells out here will make the transition faster to the Specific Warm-up
Specific Warm-up
Round 1: 5 Power Cleans @40%
Round 2: 1 Power Clean + 5 Front Squats @50%
Round 3: 1 Power Clean + 2 Front Squats @60%
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Good time to help them dial in their technique
Strength
Squat Clean 1-rep Max
FOCUS:
A lot of complexes and a lot of hard work, LFG!
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Use the first 5 minutes to continue building up in weight then do an attempt every 2 minutes for the remaining 10 minutes
The first couple attempts you should pretty much be 100% confident you will make, then it’s time to FAFO 😤
NO BARBELL OPTION:
Alt. EMOM 14: M1: 5 Double DB Rows, M2: 5 Double DB Squats
Reps dropped, increase weight
WOD Prep
3 Rounds
Round 1: 6 Deadlift + 4 Hang Power Cleans + 2 Shoulder to Overhead @light weight
Round 2: 5 Deadlift + 3 Hang Power Cleans + 2 Shoulder to Overhead @moderate weight
Round 3: 4 Deadlift + 2 Hang Power Cleans + 1 Shoulder to Overhead @just below WOD weight
MANAGEMENT/FOCUS:
Recommend doing a round every 1:30
Great time to help them dial in each of these lifts
WOD
“DT” Post-test
5 Rounds For Time
12 Deadlift @155/105
9 Hang Power Cleans @155/105
6 Jerks @155/105
SCORE: Time
GOAL: 9:00-11:00
PACE: Zero to 💯 real quick
FOCUS/STRATEGY:
Beat those scores Week 1! (Wednesday, June 3rd) Let’s goooooooooo!
A workout with just the barbell can be very mentally challenging because there is nowhere to go…it is just you and the barbell
Overall, pay attention to not do extra reps…if you are doing to break before the next movement then stop short of the reps…meaning if you do 12 Deadlift then drop, you will be doing an extra Deadlift to begin the Hang Power Cleans
NO BARBELL OPTION:
12 Single KB Deadlift (both hands on one KB)
10 Single KB Hang Power Cleans (5 each arm)
6 Single KB Shoulder to Overhead (3 each arm)
can be done with a DB as well if needed
BEGINNER: 75/55 or No Barbell Option
SCALED: 135/95