0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Forearm Stretch

Front Rack Stretch

Up Dog to Down Dog with Calf Stretch

Samson Stretch

World’s Greatest Stretch

WOD Prep

3 Rounds

3 Power Clean & Jerks

6 Parnter MB Sit-ups

100m Run

WOD:

Partner 2 Rounds For Time

20 Power Clean & Jerks @135/95

40 Partner MB Sit-ups @20/14

600m Run

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

• Interval Grind

• The Rope and Clean & Jerks won’t feel like much rest, the run will allow you to get your wind back

STRATEGY:

• Singles, 2s or 5s on Clean & Jerks

• MB Sit-ups are back and forth, sit-up and pass it to your partner…so you do 20 each

• 200/200/100/100m on the Run

BEGINNER: 40 KB Sumo Deadlift High Pulls, 40 AbMat Sit-ups, 400m Run

SCALED: 115/80, 14/10

Rx+: 165/115

Comp: 185/125, 30/20