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
42:00-45:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Banded Lat Stretch
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
2 Below Knee Pause Power Snatch (from the ground, dead stop pause at the knee, complete power snatch)
5 Overhead Squats
*light weight or empty barbell
Strength
Power Snatch Singles 12x1 @75%
FOCUS:
We did the same rep scheme last week @70%, increase the weight and keep the technique dialed in
NO BARBELL OPTION:
Single DB Curl to Press 6x8 each arm
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
EMOM 12
WOD Prep
2-3 Rounds
20yd Bear Crawl
5 Box Jumps
5 MB Sit-ups
WOD:
AMRAP 13
40yd Bear Crawl (counts as 4 reps)
5 Box Jumps @24/20”
5 MB Sit-ups @20/14
*add 5 reps to Box Jumps and Sit-ups each round
SCORE: Reps
PACE GOAL: Through the round of 20 reps (this would be 116 total reps)
FEEL:
Grindin’ All My Life
None of these will be overall terrible, but none of them will feel like rest either
Steady pace
STRATEGY:
Steady pace and under control on the Bear Crawls (10yd or 20yd zones)
Jump, land, get hip extension, step down, repeat
Breathe and move
BEGINNER: 16/12”, no weight on Sit-ups
SCALED: 20/16”, 14/10
Rx+: 30/24”, 30/20