0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-Down

General Warm-up

3 rounds

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Up Dog to Down Dog with Calf Stretch

WOD Prep

2 Rounds

5 Power Snatch

10/8 Calorie Row

10 Alt. DB Snatch

10/7 Calorie Bike

WOD:

Partner AMRAP 30

10 Power Snatch @135/95

20/16 Calorie Row

20 Alt. DB Snatch @50/35

10/7 Calorie Bike

*alternate rounds of who does the row and bike

PACE GOAL: 6-8 Rounds

FOCUS:

• Interval endurance over a long time domain

STRATEGY OPTIONS:

• Singles back and forth on Snatch

• Partner 1 does the Row in Round 1, Partner 2 does the Row in Round 2

• 10s on DB Snatch

• Partner 2 does the Bike in Round 1, Partner 1 does the Bike in Round 2

BEGINNER: 75/55, 15/12 Calorie Row, 25/15

SCALED: 115/80, 35/20

Rx+: 155/105, 70/50

GO BEYOND Accessory Work

Superset: 5 sets

10 Inverted Rows (VIDEO)

10 Hollow Rocks