0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Pec stretch on rig each side

20sec Standing Tricep stretch each side

Forearm stretch

Specific Warm-up

3 Rounds:

5 Pull-ups

10 Bench Press @ empty barbell

30sec Wall Sit

Strength

15-minute time block:

Work to Bench Press 5-rep max

1-3 attempts of Max unbroken pull-ups

*chance for some to try to get their first rep of any pull-up, as well as an improved max unbroken set…good info for Murph

WOD Prep

2-3 Rounds

6 Pistols (or scaled version)

2 Power Snatch (build to WOD weight)

WOD

AMRAP 12:

12 Alt. Pistols

4 Power Snatch

*Pace Goal: 6-8 Rounds

*steady singles on the snatch

Beginner: 12 Lunges, 12 Alt. DB Snatch

Scaled: Double DB Lunges, 115/75

Rx: 135/95