0:00-10:00 General Warm-up
10:00-16:00 Explanation of Skill Work
16:00-18:00 Transition to Skill Work
18:00-30:00 Skill Work
30:00-35:00 Explanation of WOD
35:00-36:00 Transition to WOD
36:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side PVC Front Rack Stretch
20-30 seconds each side PVC Lat Stretch
10 PVC Good Mornings
10yd Walking Hip Openers
10yd Lunge and Reach Overhead
—then—
3 Rounds
5 Muscle Cleans
5 Front Squats
MANAGEMENT/FOCUS:
Full body warm-up then getting the barbells out to get the body ready for the Skill Work
Skill Work
Complex: 2-Position Power Clean + Front Squat (4 sets)
Slow Squat Clean 4x2
MANAGEMENT/FOCUS:
Complex: starting from the ground, come up to the knee and pause for a solid 3 seconds, the focus here is on positioning, whole foot should be on the ground, shoulders should be over or slightly in front of the bar…come up to the launch position and pause again, this is working on the transition to a good launch position, whole foot should still be on the ground, legs are positioned very similar to where they would be when you dip in the Push Press/Jerk…then complete the Power Clean, then complete the Front Squat, that is one set, doing 3
Slow Squat Clean: taking out the pauses so you are moving continuously, but very slowly, it should be a very slow 4-count to get the barbell to the launch position, once you get to the launch then it is full speed to finish the lift
There is time scheduled before this to go over and teach these movements, once you get to the sets I would go every 1:30, that is 6 minutes for the Complex and 6 minutes for the Slow Squat Cleans…take your time, a lot of great coaching time here
WOD
5 Rounds
AMRAP 3
9 AbMat Sit-ups
6 Lateral Bar Burpees
3 Squat Cleans @155/105
—1 minute rest between Rounds—
*pick up where you left off each Round
SCORE: Rounds + Reps
GOAL: 12 Rounds
PACE: Interval Mindset…push hard, recover, repeat
FOCUS/STRATEGY:
FLOW: pick up where you left off each Round…so if you get 2 Rounds + the 9 Sit-ups after the first Round, you begin Round 2 on the Burpees
AbMat Sit-ups: breath, move, stay consistent
Lateral Bar Burpees: steady pace, force yourself to drop, you will get back up
Squat Cleans: steady singles, good hop pop and drop, race the bar down, fire the elbows through, chest up, stand, drop, repeat…weight should be around 60-65% of your Squat Clean Max
NO BARBELL OPTION:
6 KB Taters or
6 Single DB Hang Squat Cleans (3 each arm)
BEGINNER: 75/55 or No Barbell Option
SCALED: 135/95
Rx+: 185/125
Comp: 205/145