0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-37:00 Strength

37:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Snatch Grip Bent Over Rows

10 Push Press

10 Lateral Lunges (5 each way, no weight)

*empty barbell for rows and push press

Upper Body Strength:

Every 90 seconds for 7:30 (5 sets):

6 Snatch Grip Bent Over Rows (work to heaviest with solid technique an no bounce, VIDEO)

—2:00 rest/transition to rack for push press—

Every 90 seconds for 7:30 (5 sets):

6 Barbell Push Press

PP%

Sets 1-2: 65%

Sets 3-4: 70%

Sets 5-6: 75-80%

WOD:

AMRAP 9:

30 Box Jumps @24/20”

30 Double KB Front Squats @53/35

30 Burpee to Box Step-over

*Pace: 2 Rounds, Solid: 1.5 Rounds, Limit: 1 Round

*steady pace on the box jumps, try to do no more than two sets to complete the squats, steady pace on the burpee box step-overs

*find a height you can jump on for the box jumps, even if that is stacking rubber plates, step-ups will not help you get box jumps, jumping will…and we are already doing burpee step-overs in this workout

*Box Jumps: aim for the center of the box, jump higher than you think, soft landing, step or jump down

*KB Front Squats: use DBs if needed because of class size or you can also change this to single KB/DB if needed, good front rack position, full depth, finish with the hips at full extension at the top

*Burpee step-overs: chest and thighs on the ground, both feet must make contact with the top of the box before stepping down, you do not have to come to full hip extension at the top of the box

Scaled: 16/12”, Single KB 26/18, 20 reps of each movement

Intermediate: 20/16”, 35/26