0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-34:00 Olympic Lifting
34:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Ankle Mobility
Hip Openers
PVC Pass Throughs
PVC Around the Worlds
PVC Overhead Squat
Specific Warm-up
3 Rounds
3 Quick Power Snatch (VIDEO)
3 Overhead Squats
*very light weight or empty barbell
Olympic Lifting
14 minutes
Power Snatch
Squat Snatch
FOCUS:
Transitioning to the squat snatch to build toward 1-rep max in week 4
Time frames for all levels is 16 minutes. Beginner focuses on technique. Intermediate focuses on transitioning to the squat snatch. Advanced works on building weight in a complex.
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 14: 1 Quick Power Snatch + 1 Overhead Squat
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 14: 1 Power Snatch + 1 Overhead Squat
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
14 minutes to work to heavy complex: 1 Power Snatch + 1 Squat Snatch
WOD Prep
2-3 Rounds
4 Shuttle Sprints (20ft length)
4 Toes to Bar
4 Pull-ups
WOD:
AMRAP 10
10 Shuttle Sprints
10 Toes to Bar
10 Shuttle Sprints
10 Pull-ups
PACE GOAL: 4-6 Rounds
FOCUS:
20ft lengths on shuttles, 10 lengths, 1 rep per length
Unbroken reps on T2B and Pull-ups
STRATEGY:
Steady pace on the shuttles
Go for big sets on T2B and Pull-ups
BEGINNER: Lying Straight Leg Raises, Barbell Bent Over Rows
SCALED: Hanging Straight Leg Raises, Banded/Jumping Pull-ups
Rx+: All T2B and Pull-ups must be unbroken
COMP: Chest to Bar, all reps must be unbroken
GO BEYOND Accessory Work
100 Barbell Curls @45/35