0:00-10:00 General Warm-up

10:00-15:00 Explanation of WOD Prep

15:00-24:00 WOD Prep

24:00-30:00 Explanation of WOD with good tips on stringing together Hang Power Snatch and pacing

30:00-32:00 Transition to WOD

32:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Good Mornings

30 seconds PVC Lat Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Hamstring Stretch

20-30 seconds each side Standing Groin Stretch

10 PVC Overhead Squats

—then—

2 Rounds

10 PVC or Empty Barbell Strict Press

10 PVC or Empty Barbell Lunges

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the shoulders and legs for the WOD Prep and WOD

WOD Prep

Alt. EMOM 9

M1: 30 seconds Row

M2: Hang Power Snatch Technical Work

M3: Overhead Squat Mobility Work

MANAGEMENT/FOCUS:

• Row: Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace

• Hang Power Snatch Technical Work: Round 1: 2 Slide Snatch High Pull x 3 reps, Round 2: Above Knee Pause Power Snatch x 3 reps, Round 3: Hang Power Snatch x 3 reps

• Overhead Squat Mobility: Round 1: 10 Face the Wall Squats, Round 2: 8 PVC Overhead Squats, Round 3: 6 Empty Barbell Overhead Squats

MOVEMENT SPECIFICS:

• 2-Slide Snatch High Pull (VIDEO)

• Above Knee Pause Power Snatch: Stand all the way up then go down to just above your knee, solid dead stop pause, then complete the power snatch, repeat for reps 2 and 3

WOD

For Time

100/80 Calorie Row

50 Hang Power Snatch @95/65

50 Overhead Squats @75/55

SCORE: Time

GOAL: 16:00-19:00

PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind

FOCUS/STRATEGY:

• Row: RPE 7, steady consistent pace, find a rhythm with your breathing to control your heart rate

• Hang Power Snatch: 5 sets of 10 or 10 sets of 5 depending on how this weight is for you, it does help to have a slight pause when overhead to breath, this can help manage your hear rate

• Overhead Squats: 5 sets of 10 is the goal…lighter weight isn’t always “easier”…less reasons to put the bar down 😁

EQUIPMENT CONSIDERATIONS:

• At least 2 people should be able to share a Rower, have one person do the workout as listed, have the other start on OHS, then go to the Hang Power Snatch, then the Row…timing should be close

• We have Running and Bike on Wednesday so I would go to Ski First then Bike and then a 1 mile Run if you need more equipment or options because of class size

MOBILITY ISSUES:

• If mobility will severely limit the weight or they are unable to do full range of motion then keep the Hang Power Snatch weight and do Front Squats

LOGISTICS:

• I would have the Rowers lined up against one wall and the barbells in rows, this will help with transitions

NO BARBELL OPTION:

• KB Sumo Deadlift High Pulls in place of Hang Power Snatch

• KB Goblet Squats in place of OHS

BEGINNER: 80/64 Calorie Row, No Barbell Option

SCALED: 75/55, 45/35

Rx+: 115/80, 95/65

Comp: 50 Hang Squat Snatch @135/95 (in place of the Hang Power Snatch AND the OHS)