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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Calf Stretch on the Rig

Standing Groin Stretch

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Lat Stretch

PVC Overhead Squats

Specific Warm-up

3 Rounds

10 Snatch Grip Bent Over Rows

5 Power Snatch

Strength

Power Snatch 3x2 @75%, 3x1 @80%

Double DB Reverse Flys 6x12

FOCUS:

• We will be alternating between Snatch, Strict Press and Push Press during this cycle working towards our total at the end

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Do both movements every 2:30 for 15 minutes

NO BARBELL/RIG OPTION:

• Single DB Hang Snatch 6x12 (6 each arm)

WOD Prep

3 Rounds

100m Jog

10 Russian KB Swings

WOD:

5 Rounds For Time

200m Run

20 Russian KB Swings @70/53

SCORE: Time

PACE GOAL: 8:00-10:00

FEEL:

• Push and Pray

• Rounds 4 and 5 will be tough to hang on to your pace

STRATEGY:

• Control your Run pace on Rounds 1-3, push the pace on the later rounds

• Heavier weight on purpose, no more than two sets to get your 20 reps done

BEGINNER: 35/26

SCALED: 53/35

Rx+: 88/62

Comp: 106/70