0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-65:00 Cool-down
General Warm-up
3 Rounds
Banded Around the Worlds
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Good Mornings
Banded Overhead Squats
Shoulder Taps
Calf Stretch on the Rig
WOD Prep
3 Rounds
2 Strict Pull-ups
4 Single DB Squat Snatch
40yd Shuttle Run
WOD:
Partner AMRAP 25
4/3 Strict Pull-ups
6 Single DB Hang Squat Snatch @50/35
80yd Shuttle Sprint
*alternate full rounds with partner
MOBILITY CONSIDERATIONS:
If the Squat Snatch is not happening or it will severely limit the weight used then I would do 6 Alt. DB Snatch and 6 DB Goblet Squats…obviously this will affect the pace goal
SCORE: Rounds + Reps
PACE GOAL: 20 Rounds Total
FEEL:
Interval Strength and Endurance
Should be a good work to rest ratio to just keep it moving one round at a time
STRATEGY:
Steady Eddy or Betty
The Strict Pull-ups will start to fatigue in the later rounds
Focus on quality reps with the Squat Snatch
Steady pace on the Run
BEGINNER: 4 KB Upright Rows, 6 Russian KB Swings, 80yd Shuttle
SCALED: Hardest version of a Pull-up you can do, 35/20 or the Mobility Considerations note
Rx+: 70/50
Comp: 4/3 Bar Muscle-ups, 70/50