0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch
Pec Stretch
Specific Warm-up
3 Rounds
10 Single DB Strict Press (5 each arm)
10 Single DB Bent Over Rows (5 each arm)
Strength
Push
Work to Heavy Single on Bench Press
then, Max Reps at 80% of heaviest single
Pull
Single DB or KB Knee Supported Rows 5x2 each arm
FOCUS:
Retest on Bench from 10/3
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
8 minutes to reach a heavy single, 2 minutes to get your max rep set done, 1:00 transition, EMOM 5 for the rows
WOD Prep
2-3 Rounds
20ft Walking Lunges
6 Alt. DB Snatch
WOD:
AMRAP 9
40ft Single DB Walking Lunges @50/35
20 Alt. DB Snatch
PACE GOAL: 4-5 Rounds
FOCUS:
Faster pace steady state in a shorter time domain
Lower body muscular endurance
STRATEGY:
20ft zones for the lunges, hold the DB wherever you want, recommend on the shoulder, slow and steady pace to try to bring your heart rate down after the snatches
No more than two sets on the snatch
BEGINNER: no weight on lunges, 25/15
SCALED: 35/20
Rx+: 70/50
COMP: 70/50, Snatch must be unbroken
GO BEYOND Accessory Work
400m Walk with friends