0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Up Dog to Child’s Pose

Specific Warm-up

3 Rounds

6 Barbell Good Mornings

12 Alt. V-ups

Strength

Deadlift 6x3

Sets 1-2: 75-80%

Sets 3-4: 80-85%

Sets 5-6: 85-90%

FOCUS:

• Building Maximal Strength for the 1-rep max in week 5

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

WOD Prep

2-3 Rounds

100m Run

10 Double Unders/Plate Hops/Single Unders

10 Alt. DB Snatch

WOD:

Every 3 minutes for 12 minutes

200m Run

40 Double Unders

16 Alt. DB Snatch @50/35

*add 4 DB Snatch reps each round

SCORE: Reps (if you get all snatches that is 88 reps)

PACE GOAL: Make it through the round of 28 DB Snatch

FEEL:

• Well that escalated quickly

• The round of 16 should allow for around 40-60 seconds of rest, the round of 20, around 30-40 seconds, the last two rounds will really challenge your ability to do double unders and cycle the DB under fatigue

STRATEGY:

• 1:00 or less on the Run

• Unbroken on Double Unders, relax your shoulders and control your breathing

• Unbroken on Snatch, breathe at the top of each rep to help manage your heart rate

WEATHER CONSIDERATIONS:

• We did row on Monday so I would keep a run, 200yd shuttle inside

BEGINNER: 100m Run, Line Hops, 25/15

SCALED: 40 Plate Hops or 50 Single Unders, 35/20

Rx+: Double Unders must be unbroken

COMP: Double Unders must be unbroken, 70/50