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

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds

5 PVC Tall Muscle Snatch

5 PVC Overhead Squats

WOD Prep

2-3 Rounds

100m Jog

30sec Front Plank

1 Power Snatch (build to starting weight, around 60%)

WOD:

Alt. EMOM 24:

M1: 50m Sprint

M2: 2 Rope Climbs

M3: 1 Snatch (build to max, from the ground, power or squat)

*Pace Goal: lift heavy under fatigue

Beginner: 10 MB Slams in place of rope, build weight on deadlift in place of snatch

Scaled: 1 Rope Climb or 15 MB Slams in place of rope climbs

Rx: as is

Accessory Work:

30 for 30 challenge

30 Calories on any machine

30 Bottom Half Burpees (VIDEO)