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

Glute Bridges

Banded Walks

Plank Up Downs

Specific Warm-up

Progress to around 70-75% of your 1-rep max

Strength

Deadlift 5x1

*build to heavy single, not necessarily a max

Max reps at 80% of heaviest weight reached

Workout Prep

2-3 Rounds

4 Alt. DB Snatch (build to workout weight)

4 Toes to Bar

Workout:

10 Rounds For Time:

6 Alt. DB Snatch @70/50

6 Toes to Bar

PACE GOAL: 4-5 Rounds

FOCUS:

• Getting used to moving a heavier DB

• Remember, there are weights in between the scaled and Rx versions. If you can’t use a 50, what about the 45 or 40 instead of just going down to the 35

STRATEGY:

• If you can’t do touch n’ go on the snatches because of the heavier weight then treat it as singles, switching hands on the ground

• Stay unbroken as long as you can, but it is also okay for those who can do single toes to bar quickly