0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Push-ups

10 Barbell Bent Over Rows

10 Lunges

Upper Body Strength:

Every 3 minutes for 12 minutes (4 sets):

Push Complex: 6 Bench Press + 12 Single DB Floor Press (6 each arm)

12 Double DB Reverse Flys

*complete all movements then rest for remainder 3 minutes

*start around 70% on bench press and build as you can

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

WOD:

3 Sets

AMRAP 3:

7 Hang Power Cleans

10 Alt. Pistols

—1:30 rest between sets—

*pick up where you left off each round

*Pace Goal: 8-10 total rounds

*Hang Power Cleans: push to remain unbroken

*Pistols: steady movement with good balance, depth and extension at the top

Beginner: 45/35, Lunges with no weight

14-15: 75/55 and/or Double DB Lunges

16-17: 95/65 and/or Double DB Lunges