0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 Rounds

30 second hold each wayFront Rack Stretch

30 seconds Forearm Stretch

30 second hold each leg Wall Quad Strefch

30 second hold Standing Groin Stretch

30 second hold each sideStanding Hamstring Strech

5 Burpees

WOD Prep

3 Rounds

1 Power Clean + 2 Front Squats

5 Toes to Bar

WOD:

Partner 20 Rounds For Time

3 Power Cleans @155/105

6 Front Rack Lunges

9 Toes to Bar

*alternate full rounds

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

• Interval Strength

• Send it and hold on

STRATEGY:

• Singles on Cleans

• Do the last Clean and go into Front Squats

• Big sets on T2B

BEGINNER: 75/55, Lying Leg Raises

SCALED: 135/95, Hanging Straight Leg Raises

Rx+: 165/115

COMP: 185/125