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

Straight Arm Bicep/Shoulder Stretch on Rig

Thread the needle

Child’s Pose

Specific Warm-up

3 Rounds

10 Barbell Strict Press @emtpy barbell

3 Pull-up negatives

Strength

Push

Work to Bench Press 2-rep max

Pull

Work to Weighted Strict Pull-up 1-rep max

FOCUS:

• Push/Pull Strength test

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• 10 minutes to reach Bench Press 2-rep max, 6 minutes to reach weighted strict pull-up 1-rep max

MEMBER SPECIFIC

• If they can’t do weighted, this is a good day to get their first strict pull-up or kipping pull-up

WOD Prep

2-3 Rounds

3 Power Snatch

4 Toes to Bar

WOD:

21-15-9-6-3

Power Snatch @75/55

Toes to Bar

PACE GOAL: 7:00-9:00

FOCUS:

• Cycling the barbell and stringing together T2B in a short time domain

STRATEGY:

• Lighter weight for snatch so go for broke on each rep scheme

• Try to stay no more than 3 sets throughout

BEGINNER: 45/35, Lying Leg Raises

SCALED: 65/45, Hanging Leg Raises

Rx+: 95/65

COMP: 95/65, everything must be unbroken

GO BEYOND Accessory Work

50 Ring Rows