0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
20-30 second each side Forearm Stretch
20-30 second each side Front Rack Stretch
20-30 second each side Lat Stretch on Rig
20-30 second each side Standing Hamstring Stretch
20-30 second each side Standing Quad Stretch
20-30 second each side Kneeling Hip Flexor Stretch
20-30 second each side Seated Groin Stretch
3-5 Muscle Cleans + Front Squats with PVC or empty barbell
WOD Prep
5 Power or Squat Clean @40%
4 Power or Squat Clean @50%
3 Power or Squat Clean @60%
2 Power or Squat Clean @65%
1 Power or Squat Clean @70%
WOD:
Partner for Weight, Rounds and Reps
15 minutes for each partner to reach 1-rep Max Clean
*from the ground, power or squat your choice
*both can warm-up at the same time, for max attempts go one at a time
—then—
Partner AMRAP 15
20/17/14 Calorie Bike (male/mixed/female)
20 Front Squats @135/95
20 Pull-ups
SCORE: Total weight (partner 1 + partner 2), Rounds + Reps
PACE GOAL: LFT HVY SHT, 4-5 Rounds
FEEL:
Muscular Endurance
Pre-fatigue from the heavy lift will affect the ability to keep pace on these movements
Legs will be heavy
STRATEGY:
Split the Bike
5s or 10s on Front Squats and Pull-ups
BEGINNER: 5 minute warm-up, EMOM 10: 1 Light Power Clean to work on form, KB Goblet Squats, Ring Rows
SCALED: 115/80, Jumping/Banded Pull-ups
Rx+: 155/105, Chest to Bar
COMP: 185/125, Bar MU