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

Hip Openers

Kneeling Hip Flexor Stretch

Lying Hamstring Stretch

Lying Quad Stretch

Pigeon Stretch

Specific Warm-up

2-3 Rounds

10 KB Goblet Squat

20 Flutter Kicks

Strength

Front Squat

3x4 @75-80%

3x2 @80-85%

FOCUS:

• We will be mixing up the type of squat throughout this cycle, front/back/overhead, these will help improve the snatch and clean

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 15 minutes

WOD Prep

2-3 Rounds

10 Double Unders/Single Unders/Plate Hops

5 Pull-ups

5 Thrusters

WOD:

AMRAP 10

40 Double Unders

10 Pull-ups

10 Thrusters @75/55

SCORE: Rounds + Reps

PACE GOAL: 4-5 Rounds

FEEL:

• Grip and Lungs on 🔥

STRATEGY:

• Go for big sets each time on Double Unders

• Break early if needed to keep the Pull-ups consistent throughout

• It is a lighter weight on purpose…less reasons to put the bar down 😁

BEGINNER: Line Hops, Ring Rows, 45/35

SCALED: Single Unders or Plate Hops, Jumping or Banded Pull-ups, 65/45

Rx+: Chest to Bar, 95/65

Comp: Chest to Bar, 115/80