0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
PVC Ankle Mobility
PVC Good Mornings
PVC Overhead Squats
Specific Warm-up
2-3 Rounds
5 Hang Snatch High Pulls
3 Below Knee Pause Power Snatch (come from the ground, come up to the knee, good dead stop pause then complete the power snatch)
Strength
Power Snatch Singles 12x1 @70%
FOCUS:
Lifting a moderate to heavyish weight one rep at a time can really dial in your technique
It’s heavy enough you have to focus, but not working to a max where technique can quickly go out the window
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
EMOM 12
WOD Prep
2-3 Rounds
6 Single KB Hang Power Cleans
6 MB Slams
100m Jog
WOD:
AMRAP 13
20 Single KB Hang Power Cleans @53/35
20 MB Slams @35/20
200m Run
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Push and Pray
This time frame is right at the edge of having more of a pacing mindset…push and see how long you can hang on
STRATEGY:
Switch hands as needed, try to do all reps without putting the KB down
Steady pace on the Slams
RPE of 8 on the run, good push, but not max effort
As the workout continues it will be harder to force yourself to pick up the KB or MB
MB SLAM MODIFICATIONS:
MB Rotational Slams @20/14 (VIDEO)
Hollow Rocks
Plate Russian Twists @25/15
Lying Leg Raises
WEATHER MODIFICATIONS:
With what we have later in the week I would keep a run, go to a 200yd shuttle inside if needed or a heavy carry for 100yd inside
BEGINNER: 26/18 (use a DB if needed), 15/10
SCALED: 35/26, 25/15
Rx+: 70/53, 50/35