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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-38:00 Transition to Workout

38:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 rounds

Glute Bridges

Banded Walks

Iron Crosses

Specific Warm-up

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

Strength

Deadlift 5x5

*65-75% of 1-rep max

Workout Prep

2-3 Rounds

4 Box Jump Overs

3 Burpees

2 Alt. DB Snatch

Workout:

15 Rounds For Time:

6 Box Jump Overs @24/20”

5 Burpees

4 Alt. DB Snatch @70/50

PACE GOAL: 15:00-17:00

FOCUS:

• Continuing to work on moving a heavier DB, same amount of total reps as last week, build off that. Last week was more of grip fatigue, today will be leg and high heart rate

• 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:

• Steady pace on the BJO and burpees

• 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