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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog

Pigeon Stretch

Scorpions

Specific Warm-up

3 Phases of Turkish Get-up, 2-3 reps of each movement on each arm

Strength

Turkish Get-up 5x5 each arm

FOCUS:

• Building strength for a 1-rep max at the end of the cycle

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 90 seconds for 15 minutes (5 sets each arm)

Endurance Prep

2-3 Rounds

100m Run

3 Power Snatch

4 Lateral Bar Burpees

Endurance:

For Time

200m Run

3 Rounds

8 Alt. DB Snatch @50/35

8 Burpees

200m Run

3 Rounds

8 Alt. DB Snatch @50/35

8 Burpees

200m Run

PACE GOAL: 10:00-12:00

FOCUS:

• Cycling the DB with high heart rate and shoulder fatigue

STRATEGY:

• Run should be 1:15 or less

• Unbroken on the snatch

• Steady pace on the burpees

BEGINNER: 100m Run, 25/15, Up Downs

SCALED: 35/20

Rx+: 70/50

GO BEYOND Accessory Work

Gorilla Rows 5x8 (4 each arm)

Band Pull Aparts 4x12