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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Child’s Pose

Thread the Needle

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Standing Tricep Stretch

Inchworms

Specific Warm-up

2-3 Rounds

5 Empty Barbell Strict Press + 5 Empty Barbell Push Press

10 Empty Barbell Bent Over Rows

Strength

Push Press 6x2 @75% and build

Double DB Reverse Flys 6x6

FOCUS:

• Reps will remain low and weight high for this cycle

• Working towards a 1-rep max in week 5

• Keeping a pull as always to balance out push/pull ratio for shoulder health

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Press, M2: Flys

WOD Prep

2-3 Rounds

4 Single KB Hang Cleans

5 Burpee to Plate

6 V-ups

30 seconds Plate Hug Hold

WOD:

AMRAP 13

12 Single KB Hang Cleans @53/35

12 Burpee to Plate

12 V-ups

200m Plate Hug Carry @45/35

SCORE: Rounds + Reps

PACE GOAL: 3-4 Rounds

FEEL:

• Grunt work

• Steady state strength endurance

STRATEGY:

• Switch hands as needed on the KB Hang Cleans

• Steady pace on the Burpees

• Focus on quality reps on the V-ups

• Breathe and move on the Carry…must hug the plate to your chest

BEGINNER: 26/18 or DB Hang Cleans if needed, Half Burpees, Flutter Kicks, 25/15

SCALED: 35/26, Alt. V-ups, 35/25

Rx+: 70/53, 45/35

COMP: Double KB Hang Cleans @53/35, 45/35