0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-38:00 Olympic Lifting
38:00-44:00 Transition to WOD
44:00-55:00 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
Slow Snatch High Pulls: 2-3 sets of 3-5 reps
Double Deadlift 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
Power Snatch: 5x5, 4x3 @60% and build
KB Windmills 3x8 (4 each side)
FOCUS:
Building strength and efficiency in the power snatch
Mobility to for the overhead squat and squat snatch
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 13:30 (9 sets) for Snatch, 1:30 transition, EMOM 3 for KB Windmills
MEMBER SPECIFIC:
For intermediate and beginner levels, would recommend they DO NOT do touch n’ go reps, work on single reps each set
WOD Prep
2-3 Rounds
10 Russian KB Swings
5 Pull-ups
3 Shoulder to Overhead
*build to WOD weight
WOD:
AMRAP 11
20 Russian KB Swings @53/35
15 Pull-ups
10 Shoulder to Overhead @135/95
PACE GOAL: 4-5 Rounds
STRATEGY:
No more than two sets on the swings, grip will start to fatigue in rounds 4 and 5
No more than 3 sets on pull-ups
try to stay unbroken on the S2OH
BEGINNER: 26/18, Ring Rows, 75/55
SCALED: 35/26, banded/jumping pull-ups, 115/80
Rx+: 70/53, chest to bar, 155/105
COMP: 90/70, chest to bar, 185/125
GO BEYOND Accessory work (optional)
Snatch Grip Bent Over Rows 4x8
Double DB Lateral Raises 4x8