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

15:00-20:00 Transition to WOD

20:00-47:00 WOD

47:00-60:00 GO BEYOND Accessory Work (optional)

47:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Lat Stretch

PVC Good Mornings

PVC Figure 4s

Thread the needle

WOD Prep

2 Rounds

10/8 Calories Row/Bike (one round of each)

3 Power Snatch + 3 Overhead Squats (build to WOD weight)

WOD:

Partner AMRAP 12

50/40 Calorie Row

30 Overhead Squats @115/80

—3 minutes rest—

Partner AMRAP 12

40/30 Calorie Bike

20 Power Snatch @135/95

PACE GOAL: 3-4 rounds of each AMRAP

STRATEGY:

• split reps/calories as needed

• 5s, 8/7 or 15s on the OHS

• Singles on the power snatch

EQUIPMENT CONSIDERATIONS

• split class in half and have them start on different AMRAPs if needed

BEGINNER: PVC, training bar or 45/35 for OHS and snatch

SCALED: 75/55, 95/65

GO BEYOND Accessory Work

50 Inverted Rows (VIDEO)

100 Flutter Kicks