0:00-8:00 General Warm-up

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

10:00-16:00 Specific Warm-up

16:00-26:00 Strength

26:00-28:00 Put away any extra plates you don’t need

28:00-33:00 Explanation of WOD and good reminders for connecting Deadlift and Hang Power Cleans

33:00-34:00 Transition to WOD Prep

34:00-39:00 WOD Prep

39:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds each side Standing Hamstring Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

5 reps of 5 second Hold Up Dog

10yds Bunny Hops

10yds Walking Straight Leg Marches

—then—

2 Rounds

10 Air Squats

20 Flutter Kicks

MANAGEMENT:

• Make sure the legs are loose and ready to go for heavy front squats

Specific Warm-up

4 Rounds

Round 1: 2 Pause Front Squats + 2 Front Squats @40%

Round 2: 2 Pause Front Squats + 2 Front Squats @50%

Round 3: 1 Pause Front Squat + 1 Front Squat @60%

Round 4: 1 Pause Front Squat + 1 Front Squat @65%

MANAGEMENT:

• Recommend doing a warm-up set every 1:30, the rest will be short with the plate changes but it will help get the body temp and heart rate elevated

Strength

Front Squat Complex: 5 sets, 1 Pause Front Squat + 1 Front Squat @70% and build

FOCUS:

• Front Squat will be our lower body main lift for this cycle, the reps will be 5 and below to focus on maximal strength and we will test a 1-rep max in the last week

• Chest up, upper arm parallel to the ground, controlled on the way down to good depth, solid 3 second pause, full speed back up, same for rep two just take out the pause

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Every 2 minutes for 10 minutes complete a set

NO BARBELL OPTION:

• KB Goblet Squats 5x10

• We will keep this movement for this cycle, we will work down in reps and eventually add a second KB to help increase the weight

WOD Prep

4 Rounds

Complex 3 Deadlift + 1 Hang Power Clean

3 Tempo Push-ups (3 second lowering, full speed back up)

MANAGEMENT:

• Build to WOD weight

• This can be done every 1:30 to allow for plate changes as they build on the complex

WOD

“Strength Patricks’ Day 2026”

17 Rounds For Time

3 Deadlift @155/105

2 Hang Power Cleans

6 Push-ups

SCORE: Time

GOAL: 45 seconds or less each round

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

NUMBERS:

• 3/17/26…17 Rounds, 3 Deadlift, 2 Hang Power Cleans, 6 Push-ups

FOCUS/STRATEGY:

• The deadlift into the hang power cleans is really meant to be treated as a complex, but if you are going to break be mindful to not do extra reps…if you do 3 deadlifts then break, you are doing an extra deadlift to get the barbell to the hang position

• Deadlift: chest up, hips above knees and below the shoulders, everything rises together to the knee, flex your butt to get full hip extension on each rep

• Hang Power Cleans: after your last deadlift, lower to anywhere above the knee, hip pop and drop, fire your elbows through, stand, repeat

• Push-ups: chest to deck or just above it, full lockout at the top, whole body moves as a unit (no worming), try to keep the 6 unbroken

NO BARBELL OPTION:

• 3 Double DB Deadlift

• 2 Double DB Hang Power Cleans

BEGINNER: No barbell option, knees or hands elevated push-ups

SCALED: 135/95, knees or hands elevated push-ups

Rx+: 165/115, Hand Release Push-ups (if you do this properly, they should be harder than regular push-ups)

Comp: 185/125, Hand Release Push-ups