0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

SPECIFIC WARM-UP/Skill Work:

Skill Work

3-5 Sets of 3-5 reps Double Deadlift Power Snatch (VIDEO)

3-5 sets of 3-5 reps of Slow Power Snatch (VIDEO)

Warm-up:

3 Rounds:

10 Snatch Grip Rows

100m Jog

20 Scissor Kicks

WOD:

AMRAP 18:

2 Rope Climbs

4 Power Snatch

100m Run

—Cash-out—

100 AbMat Sit-ups

*Pace Goal: 8-10 rounds, 4:00-6:00 for sit-ups

*Rope Climbs: focus on getting your feet up high for a good clamp

*Power Snatch: this should be a slightly above moderate to heavyish weight

Beginner: 10 MB Slams, 75/55

Scaled: half or 3/4 rope climbs, 95/65

Rx: 115/75