0:00-20:00 General Warm-up/Skill Work

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

Skill Work:

Snatch Technical Work:

2-position snatch high pulls: 2-3 sets of 3-5 reps on command

Slow power snatch: 2-3 sets of 3-5 reps

Overhead Squat Mobility:

KB windmills: with or without weight, 2-3 sets of 3-5 reps each side

OF NOTE: some of the gyms we work with we don’t ever do Olympic Lifts at all or only in the strength section and never in the MetCon and some have it in both….this is totally up to you

Workout:

Partner As Many Rounds and Reps as Possible in 25 minutes:

10 Snatch Complex: 1 Power Snatch + 2 Hang Power Snatch + 4 Overhead Squats

40 Pull-ups

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

*Snatch Complex: choosing the correct weight will be key to get the stimulus, the complex should start out feeling slightly below moderate, then moderate, then above moderate to heavy…if mobility is a big limiting factor then do the power snatch and hang power snatch and 4 front squats

*Pull-ups: know thyself :), pick the biggest rep range that allows you to continually string reps together, make it an even number of sets with your partner…so that could be 4s (10 sets), 5s (8 sets), 10s (4 sets)

Beginner: 75/55, Ring Rows

Scaled: 95/65, Jumping/Banded

Rx: 115/75

Rx+: 135/95, chest to bar

A DIFFERENT VERSION FOR ONE OF THE GYMS THAT DOES NOT DO OLY IN WORKOUTS:

Partner AMRAP 25:

10 Overhead Squats

20 Hollow Rocks

30 Push-ups

40 Pull-ups

*always customized for what you want