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

15:00-20:00 Transition to Olympic Lifting

20:00-36:00 Olympic Lifting

36:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Front Rack Stretch

Forearm Stretch

Samson Stretch

Scorpions

Specific Warm-up

3 Rounds

5 Barbell Upright Rows

5 Muscle Cleans

5 Front Squats

*empty barbell or very light weight

Olympic Lifting

16 minutes

Clean High Pull

Power Clean

*see level notes below

FOCUS:

• Phases of the Clean to build toward 1-rep max in week 4

• Time frames for all levels is 16 minutes. Beginner focuses on basic movements to work on the movement pattern of the clean. Intermediate works high pulls to work on bar path and elbows driving up and back, then the full movement with a moderate to heavy weight. Advanced works on different phases and variations of the lift within a complex

• As a coach, instruct the advanced athletes what the complex is then let them get going on getting weights out and beginning the warm-up. Go into more detail with the beginner and intermediate athletes to explain the why behind what is programmed (mentioned above) and explain the key points of the movements. During the time frame focus on these two levels when coaching, does not mean the advanced athletes do not need coaching, but especially in week 1 the beginner and intermediate athletes will need some more help to better set up the rest of this cycle.

• If someone is going back and forth between which level to do then go to the lower one

BEGINNER OPTION: very new to the lift, most likely does not have the ability to reach a 1-rep max due to technical faults

• EMOM 7: 5 Barbell Upright Rows, 2 minutes rest, RMOM 7: 5 Muscle Cleans

INTERMEDIATE OPTION: max of less than 80% of their bodyweight on Snatch and Jerk and less than 100% of their bodyweight on clean and/or has some limiting mobility issues

• EMOM 7: 3 Clean High Pulls, 2 minutes rest, EMOM 7: 2 Power Cleans

ADVANCED OPTION: Max of over 80% of their bodyweight on Snatch and Jerk and over 100% of their bodyweight on clean and does not have any limiting mobility issues

• 16 minutes to work to heavy complex: Clean High Pull + Hang Clean High Pull + Power Clean + Hang Power Clean

WOD Prep

2-3 Rounds

5 Front Squats

10 Double or Single Unders

WOD:

3 Rounds For Time

20 Front Squats @135/95

50 Double Unders

PACE GOAL: 8:00-10:00

FOCUS:

• High heart rate and muscle burn in a short time domain, there is no pacing here

STRATEGY:

• Overall the goal is to go unbroken on both movements, but obviously this is very challenging.

• Would recommend 12/8 or 8/7/5 on front squats and 30/20 or 25/25 on dubs if going unbroken is not feasible

BEGINNER: KB Goblet Squats, Line Hops

SCALED: 115/80, Single Unders

Rx+: 135/95, front squats must be unbroken

GO BEYOND Accessory Work

Barbell Rollouts 5x5 (VIDEO)