| TIMELINE | INTRODUCTION |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 18:00 Specific Warm-Up (5 min) 18:00 – 38:00 Skill/Strength (20 min) 38:00 -41:00 Pre-WOD Break/Prep (3 min) 41:00 – 54:00 WOD (13 min) 54:00 – 60:00 Accessory/Cool Down/Clean up (6 min) | Over the past month, we have been working through a clean pull + clean complex that hopefully allowed you to clean up your setup position, slow down your first pull, and work on fully opening your hips before pulling under. 20 minutes will be plenty of time to build, but make sure to go through proper jumps to make sure you don’t build too fast or too slow. From there, we will move through 30 squat cleans for time, with a caveat of having to perform 8 wall balls every five reps. Cycling squat clean reps will get harder and harder as fatigue sets in from both the cleans and the wall balls, but in general, we want to see you avoid singles if possible. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. A quick but nasty leg burner today! Squat cleans should be done at a challenging weight that allows the athlete to move the bar quickly and catch it in a full squat. Wall balls should all be done unbroken with good range of motion on every rep! | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. Athletes in this group can challenge themselves with weight on the Squat Cleans today as long as they can continue to move the bar quickly while maintaining good mechanics. Wall balls should all be done unbroken with good range of motion on every rep! Athletes can take a few deep breaths between movements but should avoid taking any prolonged rest breaks. | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. Heavy on the squat cleans, quick on the wall balls! Athletes can take a few deep breaths between movements but should avoid taking any prolonged rest breaks. |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 200m run 10 Kang Squats 10 Cossack Squats 10 Groiners 10 Jump Squats | 1 RD 1. Clean DL x 5 2. Down Shrug x 5 3. Down Shrug w/ elbows x 5 4. Muscle Clean x 5 5. Front Squat x 5 6. Power Clean x 5 7. Squat Clean x 5 |
Skill/Strength: 18:00 – 38:00 (20 MINS)
| OPTION 1 | OPTION 2 |
| 20 MINS TO BUILD TO 1RM Clean | E2MOM X 7 3 DBL DB Clean + 3 DBL DB Hang Clean |
PRE-WOD BREAK/PREP: 38:00 – 41:00 (3 MINS)
WOD: 41:00 – 54:00 (13 MINS)
| OPTION 1 | OPTION 2 |
| “The Undertaker” For Time: 30 Squat Cleans (135/95lb)(61/43kg) Every 5 reps, perform 8 Wall Balls (20/14lb)(9/6kg) 10 MIN CAP | “Remote The Undertaker” For Time: 30 DB Squat Cleans (135/95) Every 5 reps, perform 8 Single DB Thruster (Light) 10 MIN CAP |
POST WOD: 54:00 – 60:00 (6 MINS)
| ACCESSORY | COOLDOWN |
| 1:30 Barbell Quad Smash/Side |