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

15:00-20:00 Transition to Accessory Work

20:00-32:00 Accessory Work

32:00-39:00 Transition to WOD

39:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Wall Scap Slides

Thread the Needle

Up Dog to Child’s Pose

Seated Hip Openers

Calf Stretch on Rig

Hang From Rig

Specific Warm-up

3 Rounds

10 Band Pull Aparts

20 Shoulder Taps

Accessory Work

Double DB Reverse Flys 6x8

Plank Walks 6x30 seconds (15 seconds each way) (VIDEO)

FOCUS:

• Core/shoulder stability

• Pulling to balance out shoulder work for shoulder health

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Reverse Flys, M2: Plank Walks

WOD Prep

3 Rounds

40yd Shuttle Sprint

4 Alt. DB Snatch

WOD:

3 Rounds

AMRAP 4

80yd Shuttle Sprint

8 Alt. DB Snatch @50/35

—2 minutes rest between rounds—

*pick up where you left off

SCORE: Rounds + Reps

*shuttle: however far you set the zones it is 1 rep per zone…so 10yd zones would be 8 reps, 20yd zones would be 4 reps

PACE GOAL: 10 Rounds

FEEL:

• Interval strength and fitness

• Focus on consistency from round to round

STRATEGY:

• Push the pace on the shuttles

• This is a great opportunity to go heavier on the DB Snatch…remember there are weights in between the weights…40 and 45 are between 35 and 50 💪…you will never use a heavier weight in a workout if you don’t use a heavier weight in the workout 😁

BEGINNER: 25/15

SCALED: 35/20

Rx+: 70/50

Comp: 100/70