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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Forearm Stretch

Hip Flexor Stretch

Ankle Mobility

Specific Warm-up

Progress to starting weight

Strength

Every 3 minutes for 15 minutes

Back Squat

1x12 at 55-65%

3x4 at 75-80%

Max reps at 85%

WOD Prep

2-3 Rounds

50m Single DB Carry

8 Alt. DB Snatch

*build to WOD weight

WOD:

AMRAP 12:

100m Single DB Farmer’s Carry

20 Alt. DB Snatch

Pace Goal: 4-5 Rounds

Beginner: 25/15

Scaled: 35/20

Rx: 50/35