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

Wall Scap Slides

Band Pull Aparts

Thread the Needle

Childs Pose

Specific Warm-up

2-3 Rounds

5 Double DB Strict Press

5 Double DB Reverse Flys

Strength

Push Complex: 5 sets

3 Strict Press + 3 Push Press

Pull

Double DB Reverse Flys 5x8

FOCUS:

• Build a base in strength endurance to build towards a 1-rep max in week 4

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 2 minutes for 10 minutes for the push complex, then EMOM 5 for the pull sets

WOD Prep

2-3 Rounds

3 Power Snatch

4 Overhead Squats

5 Pull-ups

WOD:

5 Rounds For Time

6 Power Snatch @115/80

8 Overhead Squats

12 Pull-ups

PACE GOAL: 8:00-10:00

FOCUS:

• Cycling the barbell and unbroken reps in a short to moderate time frame

STRATEGY:

• If you are not going right into OHS from your power snatch then make sure you don’t do all 6 so you don’t do an extra power snatch each round

• Try to stay unbroken on the OHS

• Keep the pull-ups to 2 sets or less each round

BEGINNER: Lying Straight Leg Raises, 26/18, 16/12”

SCALED: Hanging Straight Leg Raises, 35/26, 20/16”

Rx+: 135/95, chest to bar

COMP: 155/105, 8 Hang Squat Snatch, Chest to Bar

GO BEYOND Accessory Work

1,000/800m Row or Ski @recovery pace