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

Thread the needle

Scorpions

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Single DB Push-up to Row

Specific Warm-up

3 Rounds

3 Bench Press

3 Barbell Bent Over Rows

Strength

Bench Press 4x6 @73-77%

Barbell Bent Over Rows 4x6

Double DB Chest Flys 3x12

Ring Rows 3x12

FOCUS:

• Moderate rep range that will help prepare for the rep max in week 7

• Bent Over Rows to balance out the push/pull ratio for back strength and shoulder health

• Accessory push/pull work

OPEN TIME OPTION:

• 18 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 8 for bench and rows, 2 minutes transition, Alt. EMOM 6 for flys and ring rows

WOD Prep

2-3 Rounds

4 Box Jumps

6 Single DB Box Step-overs

8 Alt. DB Snatch

WOD:

For Time

20 Box Jumps @24/20”

30 Single DB Box Step-overs @50/35, 24/20”

40 Alt. DB Snatch @50/35

SCORE: Time of completion

PACE GOAL: 6:00-8:00

FEEL:

• 0-100 Real Quick

• Breath, move, push hard

STRATEGY:

• Steady pace on the box jumps

• Hold the DB wherever you want, try not to break, just keep taking steps

• Go for a max set every time you pick up the DB

BEGINNER: 16/12” (find a height to jump on even if it stacking rubber plates), No weight on step-overs, 25/15 for snatch

SCALED: 20/16”, 35/20

Rx+: 70/50

COMP: 30/24” on box jumps, Double 50/35 for step-overs @24/20”, Double 50/35 on snatch

JACKEDuary Day 4

50 Single Arm, Single Leg V-ups

50 Heel Touches (VIDEO)