0:00-8:00 General Warm-up

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

10:00-16:00 Specific Warm-up

16:00-31:00 Strength

31:00-33:00 Put away barbells and plates, get out DBs

33:00-38:00 Explanation of WOD Prep and WOD

38:00-40:00 Transition to WOD Prep

40:00-44:00 WOD Prep

44:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

Mobility:

5 Scorpions each way

Flexibility:

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Calf Stretch on Rig

Movement:

10 Glute Bridges

10 Infant Squats

Specific Warm-up Prep:

2 Rounds

10 Back Squats @empty barbell

10 Lying Leg Raises

MANAGEMENT/FOCUS:

• Getting the barbells out for the second part will help the transition into the Specific Warm-up, Lying Leg Raises will get the core primed for heavy Pause Back Squats

Specific Warm-up

Round 1: 8 Back Squats @40%

Round 2: 6 Back Squats @50%

Round 3: 4 Back Squats @60%

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00

• This is a great time to help them with their technique and depth

Strength

Back Squat build to 1-rep Max

FOCUS:

• Max Day, LIGHT WEIGHT BABYYY!!

• With the Specific Warm-up time, it is 21 minutes to build to a 1-rep max

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Use the first 6 minutes to continue warming up, then every 3 minutes for the remaining 9 minutes for your max attempts

NO BARBELL OPTION:

• Double DB Squats 6x2, reps decreased, try to increase weight from last week, do set every 2:00

WOD Prep

Alt. EMOM 4

M1: 100m Run

M2: 6-10 Alt. DB Snatch

MANAGEMENT/FOCUS:

• Run: Round 1 easy to moderate pace, Round 2 moderate to hard pace, build in weight on the DB Snatch

WOD

AMREP 9

1,000m Run

Max Alt. DB Snatch with remaining time @50/35

SCORE: Reps

GOAL: 6:00 or less for the Run

PACE: Zero to 💯 real quick…push the pace

FOCUS/STRATEGY:

• Run: RPE 8, push the pace, focus on your breathing rhythm

• DB Snatch: go for a max set every time you pick up the DB, be sure to keep your chest up as you go to the ground, good hip pop and drop under the weight

WEATHER CONSIDERATIONS:

• We did all the machines yesterday so I would try to keep the run at all costs

• If you need to move inside then I would do an AMRAP 9 of 200yd shuttle sprint and 30 Alt. DB Snatch

BEGINNER: Cut down the run if needed to be around the 6:00 mark, 25/15

SCALED: 35/20

Rx+: 70/50

Comp: 100/70