0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-51:00 WOD
51:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Lat Stretch on Rig
Standing Tricep Stretch
Inchworms
WOD Prep
2-3 Rounds
3 Bar Muscle-ups (or 2 Strict Pull-ups or Pull-up Negatives)
2 Snatch
1 Rope Climb
WOD:
Partner For Reps
26 minute time block
20 Rounds
3 Bar Muscle-ups
2 Snatch @135/95
1 Rope Climb
*alternate full rounds with partner (20 total, 10 each)
Max Row Calories with remaining time
SCORE: Reps (120 if you finish all rounds before Row is added)
PACE GOAL: Complete all 20 Rounds
FEEL:
Interval Strength
Heart rate will be up, but the strength endurance will be the limiting factor
STRATEGY:
Unbroken or quick singles on BMU
Singles on Snatch
Focus on your foot clamp height for efficiency
The format and time block is a way to cap those that aren’t as efficient on these movements yet and provide a little extra work for those who are along with those that are scaling/modifying
ROPE CLIMB MODIFICATIONS:
1/2 or 3/4 Rope Climbs
2 Rope Pulls (VIDEO)
1 Turkish Get-up (alternate arms each round)
BEGINNER: 6 Ring Rows, 4 Alt. DB Snatch, 2 V-ups
SCALED: Jumping Bar MU, 115/80, One of the Modifications in notes
Rx+: 155/105
Comp: Ring MU, 185/125, Legless