0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Banded Pass Throughs
Banded Around the Worlds
Banded Lat Stretch
Banded Overhead Squats
Specific Warm-up
3 Rounds
5 Snatch High Pulls
5 Power Snatch
5 Overhead Squats
Strength
Work to Power Snatch 1-rep max
FOCUS:
Lift heavy with solid technique, push for those PRs!
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 1:30 for 12 minutes (8 attempts to build up) or EMOM 12 for the Beginner and Intermediate levels
Every 2 minutes for Advanced
WOD Prep
3 Rounds
2 Deadlift
4 Push-ups
6 Calorie Bike
WOD:
AMRAP 14
4 Deadlift @275/185
8 Push-ups
12/8 Calorie Bike
SCORE: Rounds + Reps
PACE GOAL: 7-9 Rounds
FEEL:
Deep Burn
Rounds 1-4 will feel pretty good, each round after this the leg, core and lung burn will noticeably increase. Keep pushing.
STRATEGY:
Unbroken on Deadlift
Unbroken as long as possible on push-ups
Immediately get on the bike and get it moving, even if you need 15-30 seconds to catch your breathe, at least you are making progress
EQUIPMENT MODIFICATIONS:
If you do not have enough Bikes then you can use this Format Change: Alt. Every 2 minutes for 16 minutes
AMRAP 2: 4 Deadlift + 8 Push-ups
20/14 Calorie Bike Sprint
This allows two people to share the bike
If absolutely necessary you can add a 12/9 Calorie Row as an option
BEGINNER: 135/95, Knees or Hands Elevated Push-ups, 10/6 Calorie Bike
SCALED: 225/155, Knees or Hands Elevated Push-ups
Rx+: 300/215, Hand Release Push-ups