0:00-7:00
1) GENERAL WARM-UP:
2 Rounds:
Straight arm shoulder stretch on rig x 20 seconds each side
PVC Lat Stretch x 20 seconds each side
Calf stretch x 20 seconds each side
—then—
2 Rounds
PVC Pass throughs x 10
PVC Overhead Squats x 10
Lateral hops over PVC x 20
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds:
20 x Shoulder Taps
20 x Double or Single Unders
10 x Hang Power Snatch @empty barbell, training bar or PVC
15:00-20:00
Explanation and Set-up for next section
3) MetCon:
Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Notes:
Rx
ALL. THE. SHOULDERS. :) This one will really test your shoulder strength endurance
if you cannot do strict HSPU then it is all about the first two rounds because that is your tie break, go for broke, steady wall walks, big sets/unbroken on dubs and big sets/unbroken on snatch. If the second weight is heavy for you then steady singles as fast as you can.
If you can do less than 5 strict HSPU then same as above, you need to get to these as quickly as you can so you have as much time as possible to get as many reps as you can, if you complete them then big sets/unbroken on dubs. Getting to the dubs after strict HSPU will be a big separator in scores, another big separator will be any reps you can get at 185/125
If you can do 6 or more strict HSPU then a good strategy is sets of 50-60% of what your max unbroken personal best is. So if your best unbroken is 10 then sets of 5-6 with short rest. It is okay for sets of 5 on 95/65 snatch with quick rest as well as 135/95 or steady singles if it is a heavy weight for you before getting to this point since you will be making it longer in the workout. Dubs can be 30/20 if needed.
If dubs are a challenge for you then keep doing as many as you can each time, but stay calm and take an extra second before doing another set. It is easy to get frustrated and keep missing if you try to get back to doing them too quickly. This also means you need big sets on snatch to make up time
No matter if you are doing unbroken, big sets or singles on snatch focus on dropping under the weight each rep, muscle snatch technique will add a lot of fatigue to already taxed shoulders.
Really focus on relaxing your shoulders in dubs or singles and focus on wrist movement. This will minimize adding more fatigue to tired shoulders.
Scaled
steady wall walks, unbroken singles, try to relax and bring your heart rate down with these the best you can, big sets/unbroken on snatch. Think of the hand release push-ups as one set of 20…one rep at a time. Steady reps.
If you get to a heavy snatch weight for you then sets of 3-5 or steady singles.