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

15:00-20:00 Transition to Accessory Work

20:00-32:00 Accessory Work

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Hang from Rig

Standing Tricep Stretch

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Air Squats

Specific Warm-up

3 Rounds

10 Single DB Curls (5 each arm)

10 Bench Dips

Accessory Work

Barbell Reverse Curls 4x8

Double DB Skull Crushers 4x8

Plate Holds 4x30 seconds

FOCUS:

• Grip, Bicep and Tricep work

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Curls, M2: Crushers, M3: Holds

WOD Prep

2-3 Rounds

100m Jog

5 Power Snatch

WOD:

4 Rounds For Time

400m Run

15 Power Snatch @95/65

SCORE: Time

PACE GOAL: 10:00-12:00

FEEL:

• Push and Pray

• Rounds 3 and 4 will be tough to hang on to your pace

STRATEGY:

• Steady pace on the run, 2:00 or less

• Big sets every time on the snatch, try to work on stringing reps together and not so quick to go to singles

WEATHER CONSIDERATIONS:

• The run is best to keep the stimulus, 300yd shuttle inside if needed because of bad weather

BEGINNER: 300m Run, 45/35

SCALED: 75/55

Rx+: Power Snatch must be unbroken

COMP: 115/80