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

Banded Lat Stretch

Hip Openers

Pigeon Stretch

Specific Warm-up

2-3 Rounds

2-Position Snatch High Pull x 3 reps

Slow Power Snatch x 3 reps

Strength

Power Snatch

3x4 @70%

3x3 @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

• 15 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 15 minutes

WOD Prep

3 Rounds

3 Deadlift

3 Lateral Bar Burpees

WOD:

AMRAP 10

1 Deadlift @225/155

1 Lateral Bar Burpee

2 Deadlift

2Lateral Bar Burpees

3 Deadlift

3 Lateral Bar Burpees

4,5,6…etc.

SCORE: Reps

PACE GOAL: 110+ (if you get through 10 of both movements that is 110 reps)

FEEL:

• Push and Pray

• Lungs, Hamstrings and Core on 🔥

STRATEGY:

• Stay unbroken on Deadlift as long as possible

• Steady pace on Burpees

BEGINNER: 135/95, Half Burpees

SCALED: 185/125

Rx+: 275/185

Comp: 275/185, must be unbroken