0:00-15:00 Warm-up (General/Movement Prep/Specific)

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Side Plank Rotations (5 each side)

10 Band Face Pulls

10 Band Bicep Curls each side

Movement Prep

Specific Warm-up:

2 Rounds

10 Russian Twists (5 each way)

5 DB Pullovers

2 Snatch Grip Bent Over Rows

Work

Alt. EMOM 15:

M1: 20 Russian Twists (10 each way)

M2: 10 DB Pullovers

M3: 5 Snatch Grip Bent Over Rows

*rotational core and pulling strength…pulls help balance out the overhead and pressing work within the week for shoulder health

*start people at different movements if needed because of class size

WOD Prep

2-3 Rounds

1 Rope Climb (or scaled version)

10 Double or Single Unders

5 Hang Power Snatch (build to WOD weight)

WOD

3 Rounds For Time:

2 Rope Climbs

30 Double Unders

15 Hang Power Snatch

*Pace Goal: 8:00-10:00

*Rope: focus on getting your feet up to shoulder or head height when clamping the rope, helps with efficiency

*Dubs: try to stay unbroken

*HPSn: grip fatigue and high heart rate will challenge your ability to cycle the barbell…how many rounds can you get unbroken?

Beginner: 12 Single DB Curls (6 each arm), 30 Line Hops, 12 Alt. DB Snatch

Intermediate: 1/ or 3/4 Rope climbs, 50 Single Unders, 75/55

Rx: 95/65