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

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

20:00-32:00 Full Body Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pec Stretch on Rig

Lat Stretch on Rig

Standing Groin Stretch

Walking Straight Leg Marches

Lunge and Rotate

Specific Warm-up

2-3 Rounds

8 Lateral Lunges

8 Single KB Bent Over Rows (4 each arm)

4 Push-up Negatives

Full Body Strength

Barbell Back Rack Lateral Lunges 4x8 (4 each leg)

Double KB Bent Over Rows 4x8

Double DB Chest Flys 4x8

FOCUS:

• We are missing up the strength this cycle, these are great accessory movements for Squat, Bench and Pull-ups

• Working a different plane of movement with the lateral lunges and chest flys

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Lunges, M2: Rows, M3: Flys

WOD Prep

2-3 Rounds

8 Air Squats

8 AbMat Sit-ups

8 Single DB Hang Snatch

WOD:

2 Rounds For Time

50 Air Squats

50 AbMat Sit-ups

50 Single DB Hang Snatch @50/35

SCORE: Time

PACE GOAL: 12:00-14:00

FEEL:

• Grip and Lungs on 🔥

STRATEGY:

• Steady pace on the Squats and Sit-ups

• You do not have to alternate hands on the Snatch, switch hands whenever you want, go for big sets

BEGINNER: 30 reps of each, 25/15

SCALED: 35/20

Rx+: 70/50

Comp: 16 Snatch @100/70, 34 @70/50 each round