0:00-15:00 General/Specific 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

General Warm-up

3 rounds

Glute Bridges

Banded Walks

Iron Crosses

Specific Warm-up

Progress to around 70% of your 1-rep max

Strength

Deadlift 5x4

*70-80% of 1-rep max

Workout Prep

2-3 Rounds

2 Alt. DB Snatch

4 Single DB Lunges

10 Double or Single Unders

Workout:

6 Rounds For Time

8 Alt. DB Snatch @70/50

12 Single DB Lunges

24 Double Unders

PACE GOAL: 9:00-11:00

FOCUS:

• Continuing to work on moving a heavier DB, lower amount of total reps, but more reps each set

• 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

• Recommend shouldering the DB for Lunges

• Unbroken on double unders