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
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Overhead Squats
Ankle Mobility
Specific Warm-up
Technical Work
2-Position Snatch High Pulls (VIDEO): 2-3 sets of 3-5 reps
Slow Power Snatch (VIDEO) + Overhead Squat: 2-3 sets of 3-5 reps
*do the at least the first round on command so they can focus on each position
Olympic Lifting
15 minutes
Build to 1-rep max Squat Snatch
FOCUS:
New PR with good technique
If mobility is very limited then work to a 1-rep Power Snatch…this is only if mobility limits you not because you don’t want to do Squat Snatch :)
WOD Prep
2-3 Rounds
5 Toes to Bar
6 Single KB Box Step-overs
WOD:
AMRAP 11
22 Toes to Bar
22 Single KB Box Step-overs @53/35, 24/20”
PACE GOAL: 4-5 Rounds
FOCUS:
Core, Grip and Lower Body muscular endurance
STRATEGY:
Try to keep to 3 sets or less on T2B
Slow and steady pace on the step-overs
Try to hold the KB in a comfortable place that will not fatigue your grip
BEGINNER: Lying Straight Leg Raises, 26/18, 16/12”
SCALED: Hanging Straight Leg Raises, 35/26, 20/16”
Rx+: 70/53, 24/20”
COMP: Double KB @53/35, 24/20”
GO BEYOND Accessory Work
50 Inverted Rows (VIDEO)