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 Snatch Grip Bent Over Rows

10 Barbell Push Press

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength

Alt. Every Minute on the Minute for 10 minutes (5 sets each):

8 Barbell Push Press

12 Ring Rows

–1 minute rest/weight change–

Alt. EMOM 6:

30sec Max Push-ups

8 Snatch Grip Bent Over Rows

39:00-45:00

Transition to next section

45:00-55:00

WOD:

AMRAP 10

10 AbMat Sit-ups

10 Single DB Shoulder to Overhead

10 Single DB Lunges

Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 25/15, no weight on lunges

14-15: 35/20

16-17: 50/35

55:00-60:00

5) COOL-DOWN