0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog
Pigeon Stretch
Scorpions
Specific Warm-up
Progress to around 75-80% of your 1-rep max
Strength
14-minute time block
Deadlift 7x2
*80-90% of 1-rep max
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
WOD Prep
2-3 Rounds
100m Run
3 Power Snatch
4 Lateral Bar Burpees
WOD:
For Time
200m Run
--then--
3 Rounds
6 Power Snatch @115/80
8 Lateral Bar Burpees
--then--
200m Run
--then--
3 Rounds
6 Power Snatch @115/80
8 Lateral Bar Burpees
--then--
200m Run
PACE GOAL: 10:00-12:00
FOCUS:
Cycling the barbell with high heart rate and shoulder fatigue
STRATEGY:
Run should be 1:15 or less
Try to stay unbroken on the snatch
Steady pace on the burpees
BEGINNER: 45/35, Up Downs
SCALED: 75/55
GO BEYOND Accessory Work
Gorilla Rows 5x8 (4 each arm)
Band Pull Aparts 4x12