0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

10/10 Hip Circles (forward/backward each side)

5 Up Dog to Down Dog

5 Infant Squats

Specific Warm-up

2 Rounds:

30sec Wall Sit

30sec Front Plank

Front Rack Stretch

Work:

15-minute time block

8 sets of Squat Complex

1 Tempo Back Squat (33X) + 1 Back Squat

*33X = 3-second lowering, 3-second pause at the bottom, full speed back up

WOD Prep

2-3 Rounds

2 Power Snatch (build to WOD weight)

4 Lateral Bar Burpees

WOD

AMRAP 11:

4 Power Snatch @115/75

7 Lateral Bar Burpees

*Pace Goal: 6-7 Rounds

*Steady singles on the snatch, consistent pace on the burpees

Beginner: 45/35 or training bar, Up Downs

Scaled: 95/65