0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates not needed for the WOD
33:00-38:00 Explanation of WOD with good tips on locking in the OHS and efficiency on SDLHP
38:00-40:00 Transition to WOD Prep
40:00-46:00 WOD Prep
46:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 Wall Scap Slides
5 Thread the Needle each way
20-30 seconds each side Foam Roll Calves
20-30 seconds each side Calf Stretch on Wall or Rig
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
—then—
2 Rounds
5 reps with 3 second Hold each side PVC Ankle Mobility (VIDEO)
10 PVC or Empty Barbell Overhead Squats
MANAGEMENT/FOCUS:
Flexibility and Mobility to get ready for all the snatches
Specific Warm-up
2-Position Snatch High Pulls 2x2
Slow Power Snatch 2x2
Below Knee Pause Power Snatch 2x2
MANAGEMENT/FOCUS:
Bringing this back from week 1 to review everything before maxing today
I would do this as an EMOM 6, Minutes 1-2: 2-Position Snatch High Pulls, Minutes 3-4: Slow Power Snatch, Minutes 5-6: Below Knee Pause Power Snatch
These are all done with an empty barbell or PVC
Take them through on command…any extra time within the minute after the reps should be for coaching everyone with cues or coaching members more specifically
The big focus is on transitioning from the knee to a good launch position…think of scooping under the bar when you bring your shoulders up, at the launch you should still have bent legs like the dip position of the Jerk that we did last cycle, drive through the floor to get a good hip pop which transfers momentum into the barbell
2-Position Snatch High Pulls: (VIDEO), COMMAND: Say “one” the pull to the knee, say “two” the transition to the launch position, say “go” they complete the high pull…ball of your foot should start under the bar, chest up, hips below shoulders and above knees, drive through the floor and push your knees out as the barbell rises to your knee, dead stop pause, transition from the knee to launch, dead stop pause, knees still bent as mentioned above, drive through the floor, hip pop and pull, barbell should reach right around the top of your stomach, you do not need to continue pulling up to your neck, let the pull be natural and elbows should go up and back like you are elbowing someone in the face behind you, the barbell should stay very close to you (do not let it swing out), lower and repeat
Slow Power Snatch: (VIDEO), COMMAND: slowly and I mean very slowly count “1…2…3…4, when you get to 4 they should be at the launch and complete the power snatch…exact same focus and bar path as the 2-Position but now done continuously but slow, on a 4 count, when you get to 4 you should be at the launch position, carry over what you did on the high pull and now finish with a punch to the ceiling, think of ripping the bar in half when it gets overhead, stand, lower, repeat
Below Knee Pause Power Snatch: no command here just make sure they get a dead stop pause….controlled off the ground, dead stop pause at the knee, full speed to finish the power snatch…carry over the previous two movements, good transition from the knee to the launch, drive into the ground, good pull and punch to finish, lower and repeat
Strength
Snatch 1-rep max
FOCUS:
You have put in a lot of work, have some fun and lift heavy, let’s goooooo!
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
I would use the first 5 minutes as and EMOM 5 of 1-2 reps to build to around 75%, then Every 2 minutes for the remaining 10 minutes for 5 attempts…attempts 1 and 2 should be weights you are 100% confident you can do then go for those PRs
NO BARBELL OPTION:
Every 3 minutes for 15 minutes do 20 Alt. DB Snatch
WOD Prep
9-6-3 of
Overhead Squats
Sumo Deadlift High Pulls
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Empty Barbell in Round 1, 75/55 in Round 2, 95/65 in Round 3
Great time to help them dial in each of these lifts
WOD
“Charlotte” Post-test
21-15-9 of
Overhead Squats @95/65
Sumo Deadlift High Pulls @95/65
SCORE: Time
GOAL: 5:00-7:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Beat those times from 4/23!!
MOBILITY LIMITATIONS:
If the Overhead Squat will severely limit the weight then do Front Squats…and encourage them to improve their mobility 😁
NO BARBELL OPTION:
KB Goblet Squats
KB Sumo Deadlift High Pulls
BEGINNER: 45/35 or No Barbell Option
SCALED: 75/55
Rx+: 115/80
Comp: 115/80, must be unbroken