0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Pass Throughs

PVC Lat Stretch

PVC Muscle Snatch

PVC Overhead Squats

Specific Warm-up

Technique

Snatch High Pull + Pause Hang Power Snatch: 2-3 sets of 2-3 reps

*complete snatch high pull from the ground, come back down to just above knee, dead stop pause, complete hang power snatch

*take them through on command at least for the 1st set of each movement

Olympic Lifting

Every 90 seconds for 12:00 (8 sets)

Complex: build to heavy

Power Snatch + Hang Power Snatch

—1:00 transition—

EMOM 5:

Snatch Balance 5x2 @light weight

FOCUS:

• Stringing reps together for the complex test at the end of cycle

• Mobility to for the overhead squat that is the last part of the complex test at the end of the cycle

MEMBER SPECIFIC:

• Good time to practice staying under control when stringing together reps

• Take your time on the snatch balance, pause at the bottom, work on your depth

WOD Prep

2-3 Rounds

4 Single DB Devil's Press

6 Single DB Lunges

*build to WOD weight

WOD:

AMRAP 8:

6 Single DB Devil's Press @50/35

8 Single DB Lunges

PACE GOAL: 6-7 Rounds

STRATEGY:

• Steady pace on the devil's press

• Shoulder the weight and keep a consistent pace on the lunges

BEGINNER: 25/15, no weight on lunges

SCALED: 35/20

GO BEYOND Accessory work (optional)

30-20-10

Supermans

Dead Bugs