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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Wall Scap Slides

10 Thread the needle (5 each side)

10 Scorpions

Specific Strength

Progress to starting weight

Strength

Every 2 minutes for 10 minutes

Push Complex:

4 Bench Press + 8 Single DB Strict Press (4 each arm)

—1 minute transition—

Every 90 seconds for 7:30 (5 sets)

6 Snatch Grip Bent Over Rows

WOD Prep

2-3 Rounds

4 Box Jumps (build to workout height)

4 Single DB Hang Clean & Jerks (build to workout weight)

WOD:

10 Rounds For Time:

10 Box Jumps

10 Single DB Hang Clean & Jerks

*Pace Goal: 9:00-11:00

Beginner: Plate Hops, 25/15

Scaled: 20/16”, 35/20

Rx: 24/20”, 50/35