0:00-12:00 General Warm-up
12:00-15:00 Explanation of WOD Prep
15:00-20:00 WOD Prep
20:00-25:00 Explanation of WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 each way Lying Knees Side to Side
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 each way Seated Hip Openers
5 Infant Squats
—then—
2 Rounds
10 Empty Barbell Muscle Cleans
10 Empty Barbell Push Press
5 Squat Jumps
MANAGEMENT:
Great time to go over the key points of the clean
WOD Prep
3 Rounds
3 Power Cleans (build to WOD weight)
6 Handstand Push-ups
6 Pull-ups
12 Double Unders/Single Unders/Plate Hops
WOD
Partner 5 Rounds For Time
10 Power Cleans @185/125
20 Handstand Push-ups
20 Pull-ups
60 Double Unders
—2 minutes rest—
SCORE: Time (includes rest time, except for the last one)
GOAL: 4:00 or less each round
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Power Cleans: these are meant to be heavyish power cleans, steady singles back and forth, chest up, good hip pop and drop under the weight, fast elbows like you elbows are guns in a quick draw
Handstand Push-ups: 5s or 10s, time up your kip for efficiency
Pull-ups: 5s or 10s back and forth
Double Unders: 10s or 20s back and forth
LOGISTICS:
Yes you will have to do math…if it takes you 4:56 for the first round then you rest until 6:56 then begin again
NO BARBELL/RIG OPTION:
20 KB Sumo Deadlift High Pulls
20 Double DB Push Press
20 Double DB Bent Over Rows
BEGINNER: No Barbell/Rig Option, Line Hops
SCALED: 155/105, Modified HSPU, Banded Pull-ups, Single Unders
Rx+: 205/145, Deficit HSPU, Chest to Bar
Comp: 225/155, 20 Bar MU in place of HSPU and Pull-ups