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

15:00-20:00 Transition to Upper Body Main Lifts

20:00-35:00 Upper Body Main Lifts

35:00-44:00 Transition to Upper Body Accessory work

44:00-55:00 Upper Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Thread the Needle

Scorpions

Up Dog to Childs Pose

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Inchworms

Specific Warm-up

3 Rounds

10 Empty Barbell Bench Press

10 Empty Barbell Snatch Grip Bent Over Rows

Upper Body Main Lifts

Close Grip Bench Press 1-rep max

Snatch Grip Bent Over Row 1-rep max test

FOCUS:

• Strength test

• If you can do 75-80% of your bodyweight for a 1-rep Snatch Grip Bent Over Row in a very strict fashion then you should have the strength to do a pull-up

• Full range of motion, have fun and lift heavy!

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• N/A

Upper Body Accessory Work:

5 sets of Max Rep Push-ups in 30 seconds

5 sets of Max Rep Ring Rows in 30 seconds

FOCUS:

• Push/Pull Strength Endurance Test

• See how consistent you can be across each set

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Push-ups, M2: Rows