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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-45:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Lat Stretch

PVC Overhead Squats

Specific Warm-up

2-3 Rounds

5 Hang Snatch High Pulls

3 Power Snatch + 3 Overhead Squats

Strength

Work to Snatch 1-rep max

*from the ground, can be power or squat

FOCUS:

• Beat those PRs!!

NO BARBELL OPTION:

• Alt. EMOM 15: M1: 6 each arm Single DB Curls, M2: 6 each arm Single DB Strict Press, M3: 30 second Front Plank

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• EMOM 7: 1-2 reps to build (start light), Every 2 minutes for remaining 8 minutes for your 1-rep max attempts

WOD Prep

3 Rounds

2 Power Snatch

2 Lateral Bar Burpees

WOD:

“Ingrid” Post-test

10 Rounds For Time

3 Power Snatch @135/95

3 Lateral Bar Burpees

SCORE: Time

PACE GOAL: 9:00-11:00

FEEL:

• Push and Pray

• Rounds 7-10 will be tough to keep the pace

STRATEGY:

• Beat that score from Week 1!!

BEGINNER: 75/55, Burpees (no jump over the bar)

SCALED: 115/80