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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Lat Stretch

PVC Good Mornings

PVC Figure 4s

Specific Warm-up

Progress to Starting weight

Strength:

Single DB Knee Supported Rows 5x10 (5 each arm)

Single Arm, Single Leg RDLs 5x10 (5 each leg)

DB Sit-ups 5x3 (feet anchored, DB behind head)

FOCUS:

• Pulling for increased back strength and balancing out pushing within the week, posterior chain, core strength

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• 3 x EMOM 5

MEMBER SPECIFIC:

• Use boxes for the knee supported rows since you will need those in the WOD

WOD Prep

2-3 Rounds

4 Toes to Bar

5 Box Jumps (build to WOD height)

6 DB Hang Snatch (3 per arm, build to WOD weight)

WOD:

2 Rounds For Time

30 Toes to Bar

30 Box Jumps @24/20”

30 DB Hang Snatch @50/35

PACE GOAL: 9:00-11:00 (4:30-5:30 per round)

STRATEGY:

• If you cannot do 11+ unbroken pull-ups when fresh then you should look at one of the scaling format options. The second set of T2B will come with increased heart rate and grip fatigue in the Rx and above levels

• Steady pace on the box jumps

• Switch hands when needed on the hang snatch, 5s back and forth or 10/10/5/5

• Remember, if you have to scale one thing that does not mean you automatically have to scale the whole thing. If you can do the box jump height and the DB weight, but just don’t have T2B yet then use the Rx box height and DB

BEGINNER: 5 Rounds, 26/18, Up Downs

SCALED: If you can do T2B, Rx height Box Jumps and Rx weight DB, but the reps are too high then change the format to either 4 rounds of 15 reps of each or 6 rounds of 10 reps of each. Otherwise, scale to Hanging Straight Leg Raises, 20/16”, 35/20

Rx+: 30/24”, 70/50

COMP: 30/24”, 100/70…go in reverse order (Snatch, Box Jump, T2B)