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

Walking Straight Leg Marches

Lat Stretch on Rig

Specific Warm-up

2-3 Rounds

10 Empty Barbell Good Mornings

10 Barbell Windshield Wipers (VIDEO)

Strength

Deadlift

3x2 @80%

3x2 @85%

FOCUS:

• Reps will remain low and weight high for this cycle

• Working towards a 1-rep max in week 5

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

WOD Prep

3 Rounds

3 Hang Power Snatch

6 Single DB Squats

WOD:

3 Rounds

AMRAP 3

6 Hang Power Snatch @95/65

9 Single DB Squats @50/35

—1:30 rest between rounds—

*pick up where you left off

SCORE: Rounds + Reps

PACE GOAL: 7-9 Total Rounds

FEEL:

• Deep Burn

• Ever seen a baby deer on ice? 😁

STRATEGY:

• Unbroken on both movements throughout

• A slight pause to breathe at the top of each snatch can help control your heart rate and breathing

• Controlled rep cadence on the squats, breathe

BEGINNER: 45/35, Air Squats

SCALED: 75/55, 35/20

Rx+: 70/50

COMP: 115/80, 70/50