0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Lat Stretch
PVC Overhead Squats
WOD Prep
2-3 Rounds
5 Power Snatch
10 Single KB Hang Cleans
10/8 Calorie Row
WOD:
Partner 4 Rounds For Time
30 Power Snatch @95/65
40 Single KB Hang Cleans @53/35
50/45/40 Calorie Row (Male/Mixed/Female)
SCORE: Time
PACE GOAL: 26:00-30:00
FEEL:
Grindin’ All My Life
The work to rest ratio with your partner will be just enough to keep moving, rounds 3 and 4 will be tough to maintain your pace
Whoever rows first won’t have much rest coming off the cleans, whoever rows second will not have much rest going into the snatches
STRATEGY:
5s on Snatch
10s on Single KB Hang Cleans, you can switch hands whenever you want
Split the row in half or 25/20 for mixed pairs
INDIVIDUAL OPTION:
4 Rounds For Time
15 Power Snatch @95/65
20 Single KB Hang Cleans @53/35
25/20 Calorie Row
BEGINNER: 20 Alt. DB Snatch @25/15, 20 DB Hang Cleans, 20/18/16 Calorie Row
SCALED: 75/55, 35/26
Rx+: 115/80, 70/53
Comp: 135/95, Double DB Hang Cleans @53/35