2 Sets, For Quality
30 second Jump Rope
3 Tall Muscle Cleans
3 Front Squats
8 Barbell Good Mornings
5 Behind Neck Strict Press
10 empty bar deadlifts
20 second Bridge Hold
20/20 Second Side Plank

We’ll let you load a little weight on the bar then we will start the 20 minute clock.
Strength Test
Take 20:00 minutes to Establish
1RM Deadlift

Wod

Conditioning
“Slinky”
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
50 Double Unders
5 Shoulder to Overhead
Barbell: 155/105lb, 70/48kg
Time Domain: 9:00-12:00 minutes
Time Cap:15 Minutes
Score: Time

Primary Objective: Complete the workout in the time domain.
Secondary Objective: Focus to complete each movement in under 45 seconds which will
keep us under the time cap of 15 minutes.

Stimulus: Barbell Conditioning / Battery Work
Athlete Notes + Workout Strategy
Having the time domain of 9:00-12:00 minutes means that we are looking to complete
each round in somewhere around 2:00-2:30 minutes. In order to do this we would be
looking to complete each movement in that range of :30-40 seconds per movement. We
will need to focus on transition and how we move from one station to the next. Ideally we
move right from the wall to the bar and work there to complete 5 quick singles on the
barbell or even push from a quick set of 5 TnG reps before hitting an unbroken set of 50
double unders. We will then need to clean the barbell up to the shoulder before hitting
another unbroken set of 5. The weight today should challenge you, but absolutely not stop
you in any way. Your heart rate will likely spike with each movement, but managing that
and working to breathe more on the Double Unders and Wall Walks is key today.

Scaling

Level 2:
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
30 Double Unders
5 Shoulder to Overhead
Barbell: 115/75lb, 52/34kg


Level 1:
5 Rounds for TIme:
3 Wall Walks to 20’’ From Wall
5 Hang Power Clean
50 Single Unders
5 Shoulder to Overhead
Barbell: 75/55lb, 32/25kg


Masters 55+
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
30 Double Unders
5 Shoulder to Overhead
Barbell: 95/65lb, 43/30kg