0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm Stretch
Front Rack Stretch
Iron Crosses
Hip Openers
Infant Squats
Specific Warm-up
2-3 Rounds
5 Hang Clean High Pulls
3 Quick Squat Cleans
Strength
4 sets of Complex: 2 Power Clean + 1 Front Squat @60-65% of Squat Clean Max
Squat Cleans Singles 4x2 @75% of Squat Clean Max and build to heavy, NOT A MAX
FOCUS:
Intermediate or Beginners may drop the barbell before their second Power Clean to focus on one rep at a time
The Complex focuses on technique to prepare for the heavy Squat Cleans
The Squat Cleans can be singles
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes
WOD Prep
3 Rounds
3 Chest to Bar Pull-ups
3 Handstand Push-ups
WOD:
AMRAP 8
5 Chest to Bar Pull-ups
5 Handstand Push-ups
SCORE: Rounds + Reps
PACE GOAL: 8-10 Rounds
FEEL:
Upper Body Swoleness
NOTICE THE PACE GOAL, this is an opportunity to for people to “level up”…you should not be smashing through rounds in 30 seconds throughout
Comp level is a different format, high skill, high rep for time
STRATEGY:
Unbroken or 3/2 if you are at a very challenging level
BEGINNER: EMOM 8: 5 Ring Rows, 5 Push-ups (hardest version you can do)
SCALED: Hardest version of each movement you can do
Rx+: Strict Pull-ups, Deficit or Strict HSPU @4/2”
Comp: 30 Bar Muscle-ups For Time