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:

2 Rounds

20sec Glute Bridge

10 Banded Good Mornings

10 Scorpions

Strength Warm-up:

3 Rounds

2 Deadlift + 4 Swings (work to starting weight)

Strength:

Every 2 minutes for 10 minutes (5 sets)

Complex: 4 Deadlift + 8 HEAVY Russian KB Swings

*complete both movements back to back then rest for remainder of the 2 minutes

*time under tension for muscle growth and strength endurance

—2 minute rest/transition—

Alt. EMOM 6 (3 sets each)

M1: 10 KB Side Bends (5 each side, VIDEO)

M2: 20 Russian Twists (10 each way, VIDEO)

*Lateral and rotational core work

WOD Prep

3 Rounds

5,4,3 Hang Snatch High Pulls (5 in round 1, 4 in round 2, etc.)

5,4,3 Hang Power Snatch (build to WOD weight)

WOD:

4 Rounds For Time:

100m Single KB Farmer’s Carry @heaviest weight from swings

10 Hang Power Snatch

Beginner: 10 PVC Muscle Snatch

Scaled: 75/55

Rx: 95/65

Rx+: 115/80

*Pace Goal: 7:00-8:00

*Carry: move at fast walking pace, switch hands when needed

*Snatch: shoot for unbroken, good hip pop and drop

*Focus: efficiency cycling the barbell with grip fatigue