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

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Quad Stretch

Wall Scap Slides

Thread the needle

WOD Prep

2-3 Rounds

6 Single KB Hang Cleans

6 Wall Balls

3 Power Snatch

WOD:

Partner Every 6 minutes for 24 minutes (4 sets)

50 Single KB Hang Cleans @53/35

50 Wall Balls @20/14

Max Power Snatch with remaining time @115/80

PACE GOAL: 4:00 or less for the cleans and wall balls, 16-20 snatches each round

STRATEGY:

• Recommend 5s or 10s on the cleans, 10/8/7 or 15/10 on the wall balls each person

• Steady singles on the snatch

INDIVIDUAL OPTION:

24-minute time block

100 Single KB Hang Cleans

100 Wall Balls

*break up however you want

Work to Max Power Snatch

BEGINNER: 26/18 (use DB if needed), 10/8, KB Sumo Deadlift High Pulls

SCALED: 35/26, 14/10, 95/65

GO BEYOND Accessory Work

800m For Time