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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Pigeon Stretch

Glute Bridges

Standing Groin Stretch

Infant Squats

Specific Warm-up

3 Rounds

30 second Wall Sit

30 second Front Plank

Strength

Back Squat Complex: 8 sets

Pause Back Squat + Back Squat @65% and build

FOCUS:

• Good depth, solid 3 second hold on the first rep, max speed back up, solid depth and good tempo on second rep

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 16 minutes

WOD Prep

2 Rounds

100m Jog

15 Double Unders/Plate Hops/Single Unders

8 Alt. DB Snatch

WOD:

For Time

400m Run

100 Double Unders

40 Alt. DB Snatch @50/35

SCORE: Time

PACE GOAL: 7:00-9:00

FEEL:

• Zero to 100

• Heart rate will be high when you get to the DB Snatch, push to keep moving at a steady pace

STRATEGY:

• The Row should be at an RPE of 8-9, not all out, but very close

• Big sets on Double Unders, focus on your breathing to try and manage your heart rate

• Go for a max set every time you pick up the DB

WEATHER CONSIDERATIONS:

• 150yd Overhead Plate Carry + 150yd Shuttle in place of the run

BEGINNER: 400/320m Row, Line Hops, 25/15

SCALED: 100 Plate Hops or 125 Single Unders, 35/20

Rx+: 70/50

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