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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-49:00 Transition to WOD

49:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Front Rack Stretch

Banded Tricep Stretch

Banded Lat Stretch

Quad Stretch

Groin Stretch

Infant Squats

Specific Warm-up

3 Rounds

5 Hang Clean High Pulls

3 Slow Squat Cleans (VIDEO)

Strength

Work to Clean Max

*from the ground, can be power or squat

FOCUS:

• We have put in the work on technique and learning to lift heavy, beat those PRs!!

NO BARBELL OPTION:

• Alt. EMOM 18: M1: 10 KB Upright Rows, M2: 10 KB Goblet Squats, M3: 10 Alt. V-ups

OPEN TIME OPTION

• 18 minutes

CONTROLLED TIME OPTION

• EMOM 8: 1-2 reps to build in weight (start light and slowly build), Every 2 minutes for the remaining 10 minutes for your 1rm attempts

WOD Prep

3 Rounds

3 Clean & Jerks

*build in weight

WOD:

“Grace” Post-test

For Time

30 Clean & Jerks @135/95

SCORE: Time

PACE GOAL: 4:00-6:00

FEEL:

• Cardio Weightlifting

• Will escalate quickly 😁

STRATEGY:

• Beat those times from Week 1, let’s goooooo!

NO BARBELL OPTION:

• 50 Single DB Hang Clean & Jerks For Time @50/35

BEGINNER: 75/55

SCALED: 115/80