0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Pec stretch on rig each side

20sec Standing Tricep stretch each side

Forearm stretch

Specific Warm-up

3 Rounds:

5 Pull-ups

10 Bench Press @ empty barbell

30sec Wall Sit

Strength

Alt. EMOM 12 (4 sets each):

30sec Weighted Front Plank (VIDEO)

20 Supermans

10 KB Side Bends (5 each side)

WOD Prep

2-3 Rounds

6 Pistols (or scaled version)

2 Power Snatch (build to WOD weight)

WOD

AMRAP 12:

12 Alt. Pistols

4 Power Snatch

*Pace Goal: 5-6 Rounds

*steady singles on the snatch

Beginner: 12 Lunges, 12 Alt. DB Snatch

Scaled: Double DB Lunges, 115/75

Rx: 135/95