0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-38:00 Olympic Lifting
38:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Figure 4s
PVC Ankle Mobility
Specific Warm-up
Technique
2-position Snatch High Pulls: 2-3 sets of 3-5 reps
Slow Power Snatch: 2-3 sets of 3-5 reps
*take them through on command at least for the 1st set of each movement
Olympic Lifting
Work to Max Complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
*we will retest this at the end of the cycle
FOCUS:
Baseline for the 6-week progression
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
EMOM 6: full complex or part of complex, progress to starting weight, then Every 2 minutes for 12 minutes (6 sets) to progress to max
MEMBER SPECIFIC:
Beginner recommendation: EMOM 18: Minutes 1-6: 2 Power Snatch, Minutes 7-12: 2 Hang Power Snatch, Minutes 13-18: 2 Overhead Squats…this allows them to focus on one movement at a time and helps the coach give them feedback and cues
WOD Prep
2-3 Rounds
10 Double or Single Under
4 Deadlift (progress to WOD weight)
WOD:
AMRAP 7:
25 Double Unders
2 Deadlift @225/155
*add 2 deadlift reps each round
PACE GOAL: Get past the round of 12 Deadlifts
STRATEGY:
Try to stay unbroken on the dubs, give yourself three attempts each round at least before going to singles
Keep the barbell moving anyway you can on deadlift, touch n’ go or singles, either way find a way to move
BEGINNER: Line Hops, Double KB Deadlift
SCALED: 40 Single Unders, 185/125
Rx+: 275/185
COMP: 315/225