0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Single DB Floor Press (5 each side)

10 Single DB Bent Over Rows (5 each side)

10 Plank Up Downs

Lower Body Strength

15-minute time block

6 sets of Bench Press

3x4 at 75+%

2x8 at 65+%

1x12 at 50-60%

50 Inverted Rows

*inverted rows very important to balance out push/oull for shoulder health

Workout:

AMRAP 11:

7 Power Snatch @135/95

7 Pull-ups

*Pace Goal: 8-10 Rounds

*Snatch: heavyish weight, steady singles or work some touch n’ go reps 3/2/2

*Pull-ups: try to stay unbroken or no more than two sets