0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Banded T-Spine Rotations (5 each way, VIDEO)

10 Band Overhead Squats (VIDEO)

Skill Work:

3-5 sets of 3-5 reps of Slow Hang Snatch High Pulls

*start just above knee, slow motion 3 count to launch position, full speed high pull, working on feeling that transition from above knee to launch

3-5 sets of 3-5 reps of Above Knee Pause Hang Power Snatch

*stand all the way up, come down to just above knee, solid 3-second pause, full speed power snatch, working on getting in to the proper starting position for the hang and then carrying over the positioning we worked with the first movement

Olympic Lifting:

Every 90 seconds for 12 minutes (9 sets):

Hang Power Snatch

3x3 at 70%

3x2 at 75%

3x1 at 75-80%

WOD Prep:

2-3 Rounds

10 Wall Balls (build to WOD weight)

10 Russian Swings (build to WOD weight)

1 Rope Climb (or scaled version)

Workout:

For Time:

50 Air Squats

25 Russian KB Swings

10 Rope Climbs

25 Russian KB Swings

50 Wall Balls

*Pace Goal: 11:00-13:00

*Air Squats: steady movement

*Swings: good hip hinge, flex butt, unbroken is the goal on both sets

*Rope Climbs: efficiency with your clamp and steady pace

*Wall Balls: empty it out, last movement of the workout

Beginner: 26/18, 30 squats, 20 swings, Ring rows, 20 swings, 30 squats

Scaled: 35/26, 1/2 or 3/4 Rope Climbs or 20 KB Upright Rows

Rx: 53/35, 20/14