0:00-10:00 General Warm-up

10:00-12:00 Explanation of WOD Prep

12:00-18:00 WOD Prep

18:00-25:00 Explanation of WOD, make sure they understand the format

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

3-5 Scorpions each way

20-30 seconds All Fours Forearm/Wrist 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

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Standing Quad Stretch

—then—

3 Rounds

Complex: 5 Muscle Cleans + 5 Front Squats @empty barbell

MANAGEMENT:

• After completing all the stretching, get the barbells out and take them through the complex, good time to talk about key points of the power clean

WOD Prep

5 Rounds

2 Power Cleans (build to starting WOD weight)

4 Lateral Bar Burpees

WOD

Partner 4 Rounds For Time

*you go, I go format

1 Power Clean @135/95, 155/105, 165/115, 185/125

2 Power Cleans

3 Power Cleans

4 Power Cleans

5 Power Cleans

6 Lateral Bar Burpees

7 Lateral Bar Burpees

8 Lateral Bar Burpees

SCORE: Time

GOAL: Enjoy fitnessing with your friend 😁

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

EXECUTION:

• Partner 1 does 1 Power Clean, then Partner 2 does 1s Power Clean, then Partner 1 does 2 Power Cleans, then Partner 2 does 2 Power Cleans…etc. Same for the Burpees

• Once you both have completed the 8 burpees, that is one round, total of 4 rounds

FOCUS/STRATEGY:

• Power Cleans: Chest up, good hip pop and drop, fire those elbows through, drop and repeat, You could do touch n’ go at the lighter weights, but I would go singles from the beginning, this will help manage your heart rate.

• Lateral Bar Burpees: Chest and thighs on the ground, stay low when jumping over the bar, force yourself to drop, you will get back up. Focus on a steady pace here. The work to rest ratio should be about even with your partner

LOGISTICS:

• We only need a barbell, but I still think it looks better and can help control space if you line the barbells up in rows

BEGINNER: 75/55, Half Burpees…cut to 3 Rounds if needed

SCALED: 95/65, 115/80, 135/95, 155/105

Rx+: 155/105, 165/115 185/125, 205/145

COMP: 165/115, 185/125, 205/145, 225/155