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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Glute Bridges

Banded Walks

Iron Crosses

Specific Warm-up

Progress to around 70% of your 1-rep max

Strength

15-minute time block

Deadlift 5x4

*70-80% of 1-rep max

FOCUS:

• Building strength endurance for the 3-rep max at the end of the cycle

WOD Prep

2-3 Rounds

3 Hang Power Snatch

3 Overhead Squats

10 Lateral Bar Hops

WOD:

6 Rounds For Time

8 Hang Power Snatch @95/65

8 Overhead Squats

30 Lateral Bar Hops

PACE GOAL: 9:00-11:00

FOCUS:

• Cycling the barbell with leg and shoulder fatigue

STRATEGY:

• If you are going to break in between the hang power snatches and overhead squats, make sure you don't do all 8 then set the bar down, you will do an extra snatch before your overhead squats. Put it down at 7, rest, stand all the way up then begin your last hang power snatch into your overhead squats

• If mobility is extremely limited then you could keep the weight but do a back squat, this will be a better stimulus than a shortened ROM or using a very light weight

BEGINNER: 45/35

SCALED: 75/55

GO BEYOND Accessory Work

Single Arm DB Reverse Flys 4x8 each arm

Single Arm DB Bent Over Rows 4x8 each arm