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

15:00-20:00 Transition to Technique Work

20:00-30:00 Technique Work

30:00-35:00 Transition to WOD

35:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm Stretch

Pigeon Stretch

Iron Crosses

Lying Hamstring Stretch

Lying Quad Stretch

Technique Work

5 minute review of 2-Slide Power Clean (VIDEO)

EMOM 5: 2 x 2-Slide Power Clean

*this focuses on good positioning and transition to the launch for the hang power clean

WOD:

“Incredible Hulk”

AMRAP 20

5 Deadlift @115/75

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

*barbell is taken from the ground, not from the rig

SCORE: Rounds + Reps

PACE GOAL: 9-11 Rounds

FEEL:

• Mental Grind…beat those scores from 6/4/2025!!

• With just the barbell, there is nowhere to go, as the time goes on it will be tough to force yourself to pick up the barbell

STRATEGY:

• What didn’t work well last time and what will work better this time?

• 10 Rounds would be doing a round every 2 minutes

• It is easy to do extra reps if you are not paying attention…example: if you do 5 deadlifts then drop the bar, you are doing an extra deadlift to begin your hang power cleans

PARTNER OPTION:

• Same format, but you split the work

• Would recommend alternating full rounds or alternating movements within the round

BEGINNER: 75/55 and/or partner option

SCALED: 95/65 and/or may rack the barbell on the rig if you are not comfortable transitioning the barbell to your back for the back squats, and/or partner option