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

15:00-20:00 Transition to Accessory Work

20:00-36:00 Accessory Work

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Hip Openers

Samson Stretch

Child’s Pose

Glute Bridges

Straight Arm Bicep/Shoulder Stretch on Rig

Pec Stretch on Rig

Specific Warm-up

2-3 Rounds

10 Single DB Curl to Press (5 each arm)

30 seconds Side Plank (15 seconds each side)

Accessory Work

Gorilla Rows 4x10 (4 each arm)

Banded Tricep Extensions 4x15

Weighted Planks 4x30 seconds

Supermans 4x15

FOCUS:

• Back, Triceps and Core Strength

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 16: M1: Rows, M2: Triceps, M3: Planks, M4: Supermans

WOD Prep

2-3 Rounds

6 Hang Power Snatch

6 Back Rack Lunges

WOD:

22-16-10 of

Hang Power Snatch @95/65

Back Rack Lunges

SCORE: Time

PACE GOAL: 7:00-9:00

FEEL:

• Zero to 💯

• The Hang Power Snatch will elevate the heart rate, the Back Rack Lunges make it hard to manage breathing

• Same stimulus, different movements than Monday

STRATEGY:

• 22 and 16 rounds should be VERY difficult to do unbroken, if you fly through these then you didn’t challenge yourself on the weight

• It is easy to do an extra Snatch in this workout, when breaking before the Lunges, make sure you stop at 21 or 15 to break, then do your last Hang Power Snatch before dropping on your back for Lunges

NO BARBELL OPTION:

• 22-16-10: Single KB Sumo Deadlift High Pulls (two hands on one KB) + KB Goblet Lunges

BEGINNER: 45/35

SCALED: 75/55

Rx+: 115/80

Comp: 115/80, everything must be unbroken…you may drop in between movements, but once the movement is started it has to be done unbroken