0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Band Pass Throughs

10 Band Overhead Squats

10 PVC High Hang Muscle Snatch

Movement Prep

Work

EMOM 7

2-position Power Snatch + Overhead Squat

*light to moderate weight

—1 minute rest—

EMOM 7

Squat Snatch

*build to heavy single

*if mobility is a big limiting factor you can have them do 2-position power snatch + power snatch for the first EMOM then build to heavy power snatch for second EMOM

WOD Prep

2-3 Rounds

100m Run

3 Pull-ups

6 Push-ups

WOD:

Every 4 minutes for 12 minutes (3 rounds)

400m Run

AMRAP with time remaining

4 Pull-ups

8 Push-ups

*pick up where you left off each AMRAP

*Pace Goal: 10-14 Total Rounds

*Run: should be 2:30 or less, adjust accordingly

*Pull-ups: shoot to stay unbroken

*Push-ups: at least past 90 degrees, chest to deck is preferred

Beginner: 200-300m Run, Ring Rows, knees or hands elevated push-ups

Scaled: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Rx: as is