0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-51:00 WOD
51:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Front Rack Stretch
Scorpions
Hang from Rig
Side Lunge and Rotate to Hip Flexor Stretch
WOD Prep
2-3 Rounds
100m Run
4 Cleans
6 Toes to Bar
4 Double DB Jerks
6 Pull-ups
WOD:
Partner For Rounds, Reps and Time
AMRAP 20
200m Run
10 Cleans @185/125
20 Toes to Bar
200m Run
10 Double DB Jerks @50/35
20 Pull-ups
—Cash-out—
30 Clean & Jerks For Time @185/125
SCORE: Rounds + Reps and Total Time
PACE GOAL: 3-4 Rounds, 24:00-26:00
FEEL:
Steady Eddy or Betty Get Strong
The work to rest ratio should allow you to keep a good pace throughout
Heavier weights and these skill movements should have you feeling pretty jacked afterwards :)
STRATEGY:
100s on the Run
Singles back and forth on the cleans
5s or 10s on the Toes to Bar
5s on the DB Jerks…these can be push or split, push would be recommended but allow people to split if this lets them use the Rx weight
5s or 10s on the Pull-ups
WEATHER CONSIDERATIONS:
200yd shuttle if needed because of bad weather
INDIVIDUAL OPTION:
AMRAP 15: 100m Run, 6 Cleans, 12 Toes to Bar, 100m Run, 6 Double DB Jerks, 12 Pull-ups
Cash-out: 20 Clean & Jerks
BEGINNER: 100m Run, KB Sumo Deadlift High Pulls @35/26, Lying Leg Raises, 25/15 Push Press, Ring Rows
SCALED: 165/115, Hanging Straight Leg Raises, 35/20, Jumping or Banded Pull-ups
Rx+: 200m Run together, Chest to Bar