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

Lat Stretch

Pec Stretch

Specific Warm-up

3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Strength

16-minute time block to complete

Push

Work to Heavy Single on Bench Press

then, Max Reps at 80% of heaviest single

Pull

Single DB or KB Knee Supported Rows 5x2 each arm

FOCUS:

• Retest on Bench from 10/3

WOD Prep

2-3 Rounds

20ft Walking Lunges

6 Alt. DB Snatch

WOD:

AMRAP 9

40ft Single DB Walking Lunges @50/35

20 Alt. DB Snatch

PACE GOAL: 4-5 Rounds

FOCUS:

• Faster pace steady state in a shorter time domain

• Lower body muscular endurance

STRATEGY:

• 20ft zones for the lunges, hold the DB wherever you want, recommend on the shoulder, slow and steady pace to try to bring your heart rate down after the snatches

• No more than two sets on the snatch

BEGINNER: no weight on lunges, 25/15

SCALED: 35/20

Rx+: 70/50

GO BEYOND Accessory Work

400m Walk with friends