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
Banded Lat Stretch
Banded Pass Throughs
Band Pull Aparts
Banded Good Mornings
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
3 2-Position Snatch High Pulls (VIDEO)
3 Double Deadlift Power Snatch (VIDEO)
*very light weight, but it is best to at least have some bumper plates on during the double deadlift power snatch to feel the weight touching off the ground
MANAGEMENT:
Do at least the first round of each movement on command you can coach on their positions
2-position high pulls will work on solid positions coming off the ground for the first rep of each unbroken set and the single reps
Double Deadlift will specifically help keeping good positioning when doing touch n’ go reps
Strength
Power Snatch
3x5 Unbroken @60-70%
3x3 Unbroken @70-75%
4x1 @80-85%% (done as one set, 4 singles with short rest)
FOCUS:
Continuing to work on cycling the barbell for the first 6 sets, then we work on cycling heavy singles
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes for the unbroken sets then you have the final minute for the heavy singles after resting/changing weight in the remaining time of the 2:30 from the previous set of unbroken cleans
WOD Prep
2-3 Rounds
6 Single DB Hang Squat Cleans
3 Shoulder to Overhead
WOD:
6 Rounds For Time
12 Single DB Hang Squat Cleans @50/35
6 Shoulder to Overhead @135/95
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Zero to 100 Real Quick
Heart rate will be up, both these movements will make it challenging to control your breathing, push hard early and try to maintain
STRATEGY:
Switch hands as needed, try to keep the DB off the ground until you complete all reps
Challenge yourself to stay unbroken with this slightly heavier than normal weight for S2OH
BEGINNER: KB/DB Goblet Squats, 25/15
SCALED: 75/55, 35/20
Rx+: 70/50, 155/105
COMP: Double DB Hang Squat Cleans @50/35, 185/125
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