0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-29:00 Strength

29:00-30:00 Put KBs away, grab any other plates you need to Clean & Jerks

30:00-35:00 Explanation of WOD and good reminders on connecting Clean & Jerks and the format of the WOD

35:00-36:00 Transition to WOD Prep

36:00-42:00 WOD Prep

42:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

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

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Lat Stretch on Rig

3-5 each way Scorpions

3-5 Inchworms

—then—

3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

MANAGEMENT:

• When you get to the DB work, focus on good cues for the Strict Press…core locked in to prevent lower back from arching, good position for the Bent Over Row

Specific Warm-up

Alt. EMOM 6

M1: 3 Strict Press (start light and build to starting weight)

M2: 6 KB Gorilla Rows (3 each arm)

MANAGEMENT:

• This allows you to share equipment if needed, start on different movements and alternate back and forth

Strength

Barbell Strict Press 5x3 @75-85%

KB Gorilla Rows 5x10 (5 each arm)

FOCUS:

• Weight decreased on Strict Press, increase weight from last week

• Strict Press: this will be our upper body lift for this short Open cycle, barbell in the front rack with elbows just slightly in front of the bar, core braced to keep lower back from arching, press to a good lockout overhead, arms should be covering the ears from the side, lower all the way to the shoulders for a full range of motion

• KB Gorilla Rows: slight bend in the knee, feet just outside shoulder width, chest parallel to the ground, KBs sitting on the ground under chest, pull one up squeezing your shoulder blade, then back down, then the other, 10 total, 5 each arm

OPEN TIME OPTION:

• 13 minutes

CONTROLLED TIME OPTION:

• Complete both movements every 2:30

• This allows people to share equipment if needed

NO BARBELL OPTION:

• Double DB Strict Press 5x3

WOD Prep

3 Rounds

Round 1: 5 Clean & Jerks @light weight + 10/8 Calorie Row

Round 2: 4 Clean & Jerks @moderate weight + 10/8 Calorie Row

Round 3: 3 Clean & Jerks @just below WOD weight + 10/8 Calorie Row

MANAGEMENT:

• I would do both movements every 2 minutes, it will be short rest but this will get the heart rate elevated before the WOD

WOD

Every 3 minutes for 12 minutes

10 Clean & Jerks @135/95

Max Calorie Row with remaining time

SCORE: Reps (Clean & Jerks + Calories)

GOAL: finish the Clean & Jerks in 1:30 or less

PACE: Calculated…your pace in Rounds 1 and 2 on the Clean & Jerks and Row are the key

FOCUS/STRATEGY:

• Clean & Jerks: this is a moderate weight, steady singles will be the key, get into a good rhythm of clean, jerk, drop, breath…hip pop and drop under the weight, you can go right into your jerk, drive into the ground to get momentum into the barbell, drop under the weight, stand

• Row: RPE of 7-8 in Rounds 1-3, hard but controlled, whatever you have left in Round 4, send it…focus on long and strong pulls

EQUIPMENT CONSIDERATIONS:

• The format makes it tough to share rowers unless you change the format, if you need to do that then it would be an Alt. EMOM 12: M1: 45 seconds Max Rep Clean & Jerks, M2: 45 seconds Max Calorie Row

• You can keep the current format and use a Ski Erg

• We have the Bike in Cardio on Wednesday so it could be used, but this changes the stimulus quite a bit 😁

LOGISTICS:

• I would line all the Rowers up on one side of the gym and put the barbells in rows

• This helps with barbells bouncing on the steady singles and transitions to the Rower

NO BARBELL OPTION:

• 14 Single DB Hang Clean & Jerks

BEGINNER: 75/55 or No Barbell Option

SCALED: 115/80

Rx+: 155/105

Comp: 165/115