0:00-10:00 General Warm-up

10:00-15:00 Explanation of WOD Prep and WOD

15:00-21:00 WOD Prep

21:00-26:00 Transition to WOD

26:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds On All Fours wrist/forearm mobility

20-30 seconds each side Banded Front Rack Stretch

20-30 seconds each side Banded Tricep Stretch

20-30 seconds each side Banded Lat Stretch

10 Banded Pull Aparts

10 Face the Wall Squats

—then—

3 Rounds

Barbell Complex: 5 Bent Over Rows + 5 Muscle Cleans + 5 Push Press + 5 Front Squats

MANAGEMENT:

• Empty barbell or light weight for the barbell complex

WOD Prep

3 Rounds

30 seconds Machine of your choice

30 seconds Rest

30 seconds Clean & Jerks (build to WOD weight over the 3 Rounds)

30 seconds Rest

MANAGEMENT:

• I would have all machines lined up before class starts, this is the time to organize who is using what machine

WOD

Partner Max Calories in 30 minutes

Machine of your choice

*EVERY 3 MINUTES: complete 6 Clean & Jerks @155/105

SCORE: Calories

GOAL: Breathe, move, enjoy cardio weightlifting

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• 3,2,1…Go you split 6 Clean & Jerks to start (3 each), then on to the machine, would recommend switching every 10-15 Cals if male/male or female/female…every 10/8 or 15/12 if male/female

• CLOCK COUNTING UP: You will do Clean & Jerks again at the 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00 and 27:00

• CLOCK COUNTING DOWN: You will do Clean & Jerks again at the 27:00, 24:00, 21:00, 18:00, 15:00, 12:00, 9:00, 6:00 and 3:00

• Clean & Jerks: Good hip pop and drop under the barbell, you can go straight into your jerk if you want or you can fully stand to regroup then do the jerk. I would do singles back and forth

NO BARBELL OPTIONS:

• 10 Single DB Hang Clean & Jerks (5 each arm per person, can work at the same time) in place of the barbell Clean & Jerks

INDIVIDUAL OPTION:

• Alt. EMOM 30: M1: Max Calories machine of your choice, M2: Max Clean & Jerks @155/105, M3: Rest

EQUIPMENT CONSIDERATIONS:

• Should have enough machines since it is partner and machine of your choice

• Even with the Individual option you could start some on Clean & Jerks and some on machines and switch then rest at the same time

LOGISTICS:

• I would line all of the machines up along one side or multiple sides of the gym to give plenty of room for the barbells

BEGINNER: No Barbell Option

SCALED: 135/95

Rx+: 165/115

COMP: Clean & Jerk at your bodyweight