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
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Ankle Mobility
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
5 Hang Snatch High Pulls
5 Muscle Snatch
Strength
Power Snatch
3x3 @70%
3x2 @75%
FOCUS:
These percentages are below maximal for these rep ranges for a reason…moderate to heavyish weight where technique can be maintained much better than going as heavy as you can
These can be singles to allow you to reset and focus on one rep at a time
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
10/8 Calorie Row
8 Sumo Deadlift High Pulls
WOD:
AMRAP 10
20/16 Calorie Row
20 Sumo Deadlift High Pulls @95/65
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Push and Pray
Legs, Lats and Grip Fatigue
STRATEGY:
RPE of 7-8 on the Row
12/8, 8/7/5 or quick 5s on the SDLHP
BEGINNER: 45/35
SCALED: 75/55
Rx+: 115/80