0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-24:00 Strength
24:00-26:00 Get out any extra plates needed
26:00-31:00 Explanation of WOD and WOD Prep
31:00-33:00 Transition to WOD Prep
33:00-39:00 WOD Prep
39:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Scorpions
10 Wall Scap Slides
10 PVC Pass Throughs
5 each way PVC Around the Worlds
10 PVC Good Mornings
20-30 seconds PVC Lat Stretch
10yd Alternating Groin Stretch
10yd Inchworms
10 Face the Wall Squats
—then—
3 Rounds
5 Muscle Snatch @empty barbell
5 Overhead Squats @empty barbell
MANAGEMENT/FOCUS:
Good full body warm-up then some movements to prepare for Snatch work
Specific Warm-up
Round 1: 3 Snatch High Pulls + 3 Hang Snatch High Pulls @40%
Round 2: 2 Snatch High Pulls + 2 Hang Snatch High Pulls @50%
Round 3: 1 Snatch High Pull + 1 Hang Snatch High Pull @60%
MANAGEMENT/FOCUS:
Recommend doing a warm-up round every 1:30, your last warm-up round would be at the 3:00 mark
Accessory Work
Work to heavy Snatch Complex
Snatch High Pull + Hang Snatch High Pull
FOCUS:
We came off of a cycle with focusing on Snatch, we have had two weeks with the Snatch Grip Bent Over Rows, now let’s continue to dial in the technique on Snatch a bit more with a complex…should be ready for this with all of the Clean complexes we have each week
Begin around 70% and build
All of the Snatch Grip Bent Over Rows we have done will help the pull with these movements, we add the lower body to get momentum into the barbell before the pull
Snatch High Pull: carry over the positions we worked on last cycle, from the ground to the knee to the launch then push through the ground to get momentum into the barbell and finish with your pull
Hang Snatch High Pull: carry over what we did with all of the Clean complexes here, complete that first high pull from the ground, then regroup to the hang, hip pop and pull
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 1:30 for 10:30, the last attempt would be at the 9:00 mark
NO BARBELL OPTION:
Single KB Overhead Hood 5x15 seconds each way
KB Gorilla Rows 5x6 (3 each arm)
reps dropped on Rows, try to increase the weight
WOD Prep
3 Rounds
2 Deadlift
2 Strict Pull-ups
2 Handstand Push-ups
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Start at a light weight on the Deadlift and build to your WOD weight
WOD
15 Rounds For Time
2 Deadlift @275/185
3 Strict Pull-ups
4 Handstand Push-ups
SCORE: Time
GOAL: 13:00-15:00
PACE: Steady Eddy or Betty…all movements should be just manageable enough to keep it moving
FOCUS/STRATEGY:
Another day of being DT…ish, Hip Hinge, Pull, Push
Deadlift: heavy doubles…chest up, hips below shoulders and above hips, brace, flex your butt at the top…ideally touch n’ go, but singles if needed
Strict Pull-ups: full lockout, chin over bar, no legs or kipping…STRICT…singles if needed
Handstand Push-ups: try to stay unbroken on the low reps, time up your kip and press for efficiency
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: 10 Rounds For Time: 4 Double KB Deadlift, 5 Ring Rows, 6 Push-ups
SCALED: 250/145, Hardest version of a Pull-up you can do, Modified HSPU or Double DB Strict Press
Rx+: 300/210, Strict Chest to Bar, Deficit HSPU @4/2”
Comp: 2 Deadlift @315/225, 2 Bar Muscle-ups, 2 Bar Dips when on top of the bar after last MU