0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Technical Work
20:00-30:00 Technical Work
30:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Forearm Stretch
Wall Quad Stretch
Kneeling Hip Flexor Stretch
Pec Stretch on Rig
Technical Work
3-5 Rounds
2-Position Clean High Pulls x 2-3 reps (VIDEO)
Double Deadlift Power Cleans x 2-3 reps (VIDEO)
MANAGEMENT:
Use the first 5 minutes to take them through the clean high pulls, don’t be afraid to hold them in positions so they can focus on the mechanics
Use the second 5 minutes to take them through the double deadlift power cleans, this focuses on their positioning when coming off the ground
They can have 10s, 15s or 25s on the bar, it will help especially with the double deadlift to feel coming off the ground as opposed to an empty barbell
WOD:
“The Chief”
5 Rounds
AMRAP 3
3 Power Cleans @135/95
6 Push-ups
9 Air Squats
—1 minute rest between rounds—
*pick up where you left off each round
SCORE: Total Rounds + Reps
PACE GOAL: 3-4 Rounds each AMRAP
FEEL:
Push and Pray
Especially after the first couple rounds, the 1 minute rest won’t seem like much so this will have more of a feel of a 15 minute workout
Push hard from the start and stay consistent
STRATEGY:
Unbroken for the duration is the goal
Push-ups will start to get much more difficult especially in round 4 and 5
PARTNER OPTION:
Alternate movements with partner
BEGINNER: 95/65, Knees or hands elevated push-ups
SCALED: 115/80, Knees or hands elevated push-ups
March Madness