Day 2 Week 6 of 6 Front Squat/Snatch/Pull-ups/Handstand Push-ups

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

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-44:00 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 Good Mornings

PVC Overhead Squats

Specific Warm-up

Technique

Complex: Slow Snatch High Pull + 2-Slide Power Snatch + Overhead Squat

2-3 sets of 2-3 reps

*Slow and controlled reps, empty barbell or very light weight

*coaches should take athletes through on command for a least a few reps

Olympic Lifting

15-minute time block

Work to Heavy Complex

Power Snatch + Hang Power Snatch + Overhead Squat

FOCUS:

MEMBER SPECIFIC:

If mobility is very limited in the overhead squat then the complex can be power snatch + hang power snatch

WOD Prep:

2-3 Rounds

5 Sumo Deadlift High Pulls (build to workout weight)

5 Lateral Bar Burpees

WOD:

21-15-9-6-3 of:

Sumo Deadlift High Pulls @95/65

Lateral Bar Burpees

*PACE GOAL: 9:00-11:00

FOCUS:

STRATEGY:

For the SDLHP, no more than 3 sets on the 21, two on the 15, try to stay unbroken from there
Force yourself to drop on the burpees, you will get back up

BEGINNER: KB sumo deadlift high pulls, regular burpees

SCALED: 75/55

GO BEYOND Accessory Work

Prone Ys and Ts 3x10 each (VIDEO)