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 Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Iron Crosses

Lying Glute Stretch

Glute Bridges

Strength

Back Squat

1x12 at 55-60%

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:

4 Rounds

2-minute time block

100m Single DB Farmer’s Carry @50/35

Max Alt. DB Snatch with remaining time

—1 minute rest between rounds—

*Pace Goal: 1:15 or less for carry, around 20 snatch per round