0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Band Pull Aparts
Thread the Needle
Childs Pose
Specific Warm-up
2-3 Rounds
5 Double DB Strict Press
5 Double DB Reverse Flys
Strength
Every 2 minutes for 10 minutes
3 Strict Press + 3 Push Press
EMOM 5
8 Double DB Reverse Flys
FOCUS:
Build a base in strength endurance to build towards a 1-rep max in week 4
WOD Prep
2-3 Rounds
3 Power Snatch
4 Overhead Squats
5 Pull-ups
WOD:
5 Rounds For Time
6 Power Snatch @115/80
8 Overhead Squats
12 Pull-ups
PACE GOAL: 8:00-10:00
FOCUS:
Cycling the barbell and unbroken reps in a short to moderate time frame
STRATEGY:
If you are not going right into OHS from your power snatch then make sure you don’t do all 6 so you don’t do an extra power snatch each round
Try to stay unbroken on the OHS
Keep the pull-ups to 2 sets or less each round
BEGINNER: Lying Straight Leg Raises, 26/18, 16/12”
SCALED: Hanging Straight Leg Raises, 35/26, 20/16”
Rx+: 135/95, chest to bar
GO BEYOND Accessory Work
1,000/800m Row or Ski @recovery pace