0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 Lunges

10 Ring Rows

20 Shoulder Taps

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Accessory Strength:

Alt. EMOM 15:

6 Single Arm, Single Leg KB RDLs (3 each leg)

6 Single DB Bench Press (3 each arm)

6 Single DB Knee Supported Rows (3 each arm)

*increase weight from last week

37:00-45:00

Transition to WOD

45:00-55:00

4) WOD:

Every 2 minutes for 10 minutes:

10 Burpees over DB

12 Alt. DB Snatch

*add 2 DB Snatches each round

*Pace: Aggressive: Complete all Reps at Rx, Solid: Complete all Reps Scaled, Limit: Complete all reps Beginner

*score is reps completed, if you complete all reps that is 130…if you fall off pace and cannot complete the work within the time frame then just keep with the rep scheme and treat it as an AMREP for the remaining time

Beginner: 10 Sprawls, 25/15

14-15: 35/20

16-17: 50/35

55:00-60:00

5) COOL-DOWN