0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Bent Knees Side to Side

Hip Openers

Kneeling Hip Flexor Stretch

Inverted Toe Touches

Forearm Stretch

Lat Stretch

Specific Warm-up

3 Rounds

10 KB RDLs

30 seconds Front Plank

Strength

Deadlift 6x2

Sets 1-2: 75-80%

Sets 3-4: 80-85%

Sets 5-6: 85-90%

FOCUS:

• Building Maximal Strength for the 1-rep max in week 5

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

WOD Prep

2-3 Rounds

6 Pull-ups

4 Squat Cleans

2 Shoulder to Overhead

WOD:

AMRAP 12

10 Pull-ups

8 Squat Cleans @135/95

6 Shoulder to Overhead @135/95

SCORE: Rounds + Reps

PACE GOAL: 4-6 Rounds

FEEL:

• Steady Grind

• Full body movements that will make it difficult to manage your heart rate and breathing

STRATEGY:

• No more than two sets on pull-ups

• Singles on the squat cleans

• unbroken on the S2OH

BEGINNER: Ring Rows, Front Squats @45/35, Push Press @45/35

SCALED: Jumping or Banded Pull-ups, 115/80

Rx+: Chest to Bar, 155/105

COMP: Chest to Bar, 185/125