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
Wall Scap Slides
Thread the needle
Iron Crosses
Pigeon Stretch
Specific Warm-up
3 Rounds
4 Pause Push Jerk @very light weight or empty barbell
8 Snatch Grip Bent Over Rows
*review key points of the push jerk during this warm-up and do at least the first round on command with the pause, solid 3-second pause
Olympic Lifting
EMOM 10
1 Pause Push Jerk
EMOM 5
6 Snatch Grip Bent Over Rows
FOCUS:
Working on the technical aspects of the push jerk to prepare for a 1-rep max in week 4
All levels will be doing the same movements, sets and reps in week 1
Solid 3-second pause in the dip portion of the jerk before completing the lift
Feet flat, knees out, elbows slightly in front of the bar
Snatch Grip Bent Over Rows balance out push/pull for shoulder health, strength your back and also will help in the pull of your Snatch
BEGINNER OPTION: very new to the lift, most likely does not have the ability to reach a 1-rep max due to technical faults
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
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
WOD Prep
2-3 Rounds
3 Deadlift + 2 Hang Power Cleans
100m Jog
WOD:
AMRAP 11:
5 Deadlift @165/115
3 Hang Power Cleans
100m Run
PACE GOAL: 8-10 Rounds
FOCUS:
Barbell cycling with a recovery run
STRATEGY:
Connect the deadlift and hang power cleans, but if you do need to break as the time continues make sure you only do 4 deadlift so you don’t do an extra deadlift by doing 5 then another deadlift to get to the hang position
Steady pace on the run, 45sec or less
BEGINNER: 75/55
SCALED: 135/95
Rx+: 185/125
GO BEYOND Accessory Work
Band Pull Aparts 4x10
Scorpions 3x6 (3 each way)