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

15:00-20:00 Transition to Upper Body Strength

20:00-30:00 Upper Body Strength

30:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side

Thread the needle

Down Dog with Calf Stretch

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Specific Warm-up

3 Rounds

10 Push-ups

10 Ring Rows

Upper Body Strength

Double DB Bench Press 5x10

Double KB Top Down Rows 5x12 (6 each arm)

FOCUS:

• Getting away from a barbell for a week

• Balancing push/pull ratio for shoulder health

OPEN TIME OPTION

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Bench, M2: Rows

WOD Prep

2-3 Rounds

100m Run

8 Front Squats

4 Power Snatch

WOD:

Every 5 minutes for 15 minutes

600m Run

20 Back Squats @95/65

Max Power Snatch @95/65 with remaining time

SCORE: Reps

PACE GOAL: Complete the Run and Front Squats in 4 minutes, 10-15 Power Snatch each round

FEEL:

• Grindin’ All My Life

• Rounds 2 and 3 with come with heavy legs, the run pace will be tough to maintain

• Round 3 will be all about trying to survive

STRATEGY:

• RPE on Run around 7…good pace, but need to be able to breath and maintain for the next 2 rounds

• Unbroken on Squats, rest with it on your back

• Go for a big set each time you first pick up the barbell in each round, then do what you can to chip away

WEATHER CONSIDERATIONS:

• The run is best for the stimulus, but this distance run is tough to do inside

• 750/600m Row if needed

BEGINNER: 400m Run, Air Squats, Alt. DB Snatch

SCALED: 75/55

Rx+: 115/80