0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Plate Bus Drivers

Plate Ground to Overhead

Standing Shoulder/Bicep stretch on rig

Strength Warm-up

3 Rounds:

10 Scap Pull-ups

5 Double DB Bench Press (build to starting weight)

Upper Body Strength

Alt. EMOM 18 (9 sets each):

M1: 2 Strict Pull-ups

M2: 4 Double DB Bench Press

WOD Prep:

2-3 Rounds

5 Power Snatch (build to WOD weight)

1 Rope Climb (or 5 MB Slams)

WOD:

For Time

30 Power Snatch

10 Rope Climbs

*Pace Goal: Send it….but seriously, send it.

Beginner: 30 Alt. DB Snatch, 30 MB Slams

Scaled: 75/55, 30 MB Slams

Rx: 95/65