0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-39:00 Transition to WOD

39:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

10/10 Hip Circles (forward/backward each side)

5 Up Dog to Down Dog

5 Infant Squats

Specific Warm-up

2 Rounds:

30sec Wall Sit

30sec Front Plank

Front Rack Stretch

Strength:

Warm-up Sets

EMOM 3:

1 Pause Back Squat at 50-65%

Working Sets

Every 90 seconds for 9 minutes (6 sets):

2 Pause Back Squats at 70% and build

*solid 3-second pause at the bottom

WOD Prep

2-3 Rounds

2 Power Snatch (build to WOD weight)

4 Lateral Bar Burpees

WOD

AMRAP 11:

4 Power Snatch

7 Lateral Bar Burpees

*Pace Goal: 6-7 Rounds

*Steady singles on the snatch, consistent pace on the burpees

Beginner: 45/35 or training bar, Up Downs

Scaled: 95/65

Rx: 115/75