0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-38:00 Olympic Lifting
38:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
PVC Overhead Squats
Specific Warm-up
Technique
Hang Snatch High Pulls: 2-3 sets of 3-5 reps
2-Slide 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
Hang Power Snatch: 5x4, 4x2 @60% (of power snatch) and build
Single KB Overhead Squats 3x8 (4 each side)
FOCUS:
Building strength and efficiency in the hang 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 Overhead Squats
MEMBER SPECIFIC:
For intermediate and beginner levels, would recommend they DO NOT string reps together. Yes, this means they need to stand all the way up before doing the hang power snatch each rep. This is good for them to focus on the correct positioning each rep
WOD Prep
2-3 Rounds
100m Run
5 Pull-ups
3 Power Cleans (build to WOD weight)
WOD:
AMRAP 10
200m Run
15 Pull-ups
10 Power Cleans @155/105
PACE GOAL: 3-4 Rounds
STRATEGY:
No more than 1:15 on the run each round
No more than 3 sets on pull-ups
work on some touch n’ go reps, 6/4, 5/5 or 4/3/3
BEGINNER: Ring Rows, 95/65
SCALED: banded/jumping pull-ups, 135/95
Rx+: chest to bar, 165/115
COMP: chest to bar unbroken, 185/125 unbroken
GO BEYOND Accessory work (optional)
50 Single DB Curls (25 each arm)
50 Banded Tricep Extensions