0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pull aparts
Banded pass throughs
Thread the needle
Specific Warm-up
Progress to starting weight around 75-80%
Strength
Push Press 7x2
*80-90% of 1-rep max
Barbell Bent Over Rows 6x4
*increase weight from last week on rows
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 10:30 for push press, 1:30 transition, EMOM 6 for rows
WOD Prep
2-3 Rounds
6 Air Squats
6 KB Hang Snatch (3 each arm)
WOD:
EMOM 8
12 Air Squats
Max KB Hang Snatch @53/35
PACE GOAL: 12+ Snatch each round
STRATEGY:
Steady pace on the squats, goal is 30sec or less each round
Stay unbroken on snatch, give ourself 5-10 seconds to get ready for squats each round
BEGINNER: 26/18, use DB if needed
SCALED: 35/26
Rx+: 70/53
COMP: Single KB Goblet Squats, Double KB Hang Snatch @53/35
GO BEYOND Accessory Work
Single Arm DB Reverse Flys 4x12 (6 each arm)
Band Face Pulls 4x12