0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-32:00 Olympic Lifting
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Banded Pass Throughs
Banded Good Mornings
Banded Lat Stretch
Banded Overhead Squats
Specific Warm-up
3 Rounds
5 Snatch Grip Upright Rows
5 Muscle Snatch
*very light weight or empty barbell
Olympic Lifting
12 minutes
Snatch High Pulls
Power Snatch
FOCUS:
Phases of the Snatch to build toward 1-rep max in week 4
Time frames for all levels is 12 minutes. Beginner focuses on basic movements to work on the movement pattern of the snatch. Intermediate works on the full movements, but separated with a moderate 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 still in week 2 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 5: 5 Snatch Grip Upright Rows, 2 minutes rest, RMOM 5: 5 Muscle Snatch
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 5: 3 Snatch High Pulls, 2 minutes rest, EMOM 5: 2 Power Snatch
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
12 minutes to work to heavy complex: Snatch High Pull + Hang Snatch High Pull + Power Snatch + Hang Power Snatch
WOD Prep
2-3 Rounds
10/8 Calorie Row
5 Thrusters
WOD:
AMRAP 2 x 4
20/16 Calorie Row
Max Thrusters @95/65
—2 minutes rest—
PACE GOAL: 15+ Thrusters each round
FOCUS:
High intensity intervals
Mental toughness
STRATEGY:
1:15 or less on the row
Go for max sets every time you pick up the barbell
EQUIPMENT CONSIDERATIONS
Start some on rest if needed to share the rowers, the second person will have time to get set up on the rower while the first person is doing their thrusters
Even if you have enough rowers it can be fun to split the class in half and have them cheer the other on while they are resting
BEGINNER: 15/12 Calories, Air Squats
SCALED: 17/14 Calories and/or 75/55
Rx+: 115/80
GO BEYOND Accessory Work
Pull Complex: 4 sets
5 Double DB Reverse Flys + 10 Double DB Bent Over Rows