0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-28:00 Strength

28:00-30:00 Put away any plates not needed

30:00-36:00 Explanation of WOD Prep and WOD

36:00-37:00 Transition to WOD Prep

37:00-43:00 WOD Prep

43:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10 Wall Scap Slides

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Arm Across Shoulder Stretch

20-30 seconds each side Standing Tricep Stretch

5 each way Thread the Needle

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Groin Stretch

10 Push-ups

10 Squat Jumps

—then—

2 Rounds

10 Shoulder to Overhead @empty barbell

10 Barbell Bent Over Rows @empty barbell

MANAGEMENT/FOCUS:

• The movements in the second section will prime the shoulders and back for the upper body strength work

• Strict Press, Push Press or Push Jerk for the Shoulder to Overhead

Specific Warm-up

Round 1: 4 Push Jerk @40% + 8 Ring Rows

Round 2: 3 Push Jerk @40% + 6 Ring Rows

Round 3: 2 Push Jerk @40% + 4 Ring Rows

Round 4: 1 Push Jerk @40% + 2 Ring Rows

MANAGEMENT/FOCUS:

• I would do a warm-up round every 1:30, great time to coach each member more specifically on heavy Push Jerk

Strength

Push Jerk 1-rep Max

50 Ring Rows

FOCUS:

• Maxed on Push Press, did some technique on Push Jerk, built in weight as the reps dropped, now it’s time to see what you got, let’s go!!

• Mix in the 50 Ring Rows, most likely in sets of 10 throughout the time frame while you max on Push Jerk

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• I would use the first 6 minutes to continue building, 1 rep at a time, then every 2 minutes for the remaining 6 minutes (3 attempts) for your 1-rep Max

NO BARBELL OPTION:

• Double DB Push Jerk 1-rep Max

WOD Prep

Alt. EMOM 6

M1: Complex: 3 Power Snatch + 3 Overhead Squats

M2: 1 Rope climb

MANAGEMENT/FOCUS:

• 3 Rounds so build in weight on the complex to your WOD weight (45/35, 75/55 then 95/65)

• I usually do a Half Rope Climb in Round 1, 3/4 in Round 2, then full in Round 3

WOD

AMRAP 12

10 Power Snatch @95/65

10 Overhead Squat

3 Rope Climbs

SCORE: Rounds + Reps

GOAL: 3 Rounds

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

FOCUS/STRATEGY:

• Power Snatch: easy to do extra reps, if you are breaking before the OHS then make sure you don’t do 10 Power Snatch because you will do an extra one to get the barbell overhead for the squats…it’s light enough that I would string them together with touch n’ go reps, 5/5 or 4/3/3, just go right into the OHS

• Overhead Squats: strong overhead position, think of ripping he bar in half, good depth, full hip extension at the top

• Rope Climbs: as always, efficiency is the key, get a good high foot clamp, push into the rope with your feet and walk your hands up…remember, any full reps you can do will progress you much faster than just modifying the movement…so if you can do a full rope climb then 3/4 then half, that is better than modifying all three reps

ROPE CLIMB MODIFICATIONS:

• If you don’t have enough ropes or choose not to do them, here are some options:

• 10 Barbell Sumo Deadlift High Pulls

• 10 MB Slams

• 30 MB Russian Twists

NO BARBELL OPTION:

• 10 Alt. DB Snatch, 10 Single DB Overhead Squats (5 each arm)…do Goblet if there is a mobility issue

BEGINNER: 45/35, Rope Climb Modifications

SCALED: 75/55, Half or 3/4 Rope Climb or Rope Climb Modification

Rx+: 115/80

Comp: 115/80, 4 Hand over hand legless (2 each arm), then you can clamp and finish the rope climb