0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Strength
30:00-32:00 Put away all barbells and plates, get out ropes
32:00-37:00 Explanation of WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
5 each way Seated Hip Openers
20-30 seconds Seated Groin Stretch
20-30 seconds on all fours wrist/forearm mobility
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Front Rack Stretch
10 Banded Pull Aparts
10 Infant Squats
—then—
3 Rounds
5 Muscle Cleans @empty barbell
5 Front Squats @empty barbell
MANAGEMENT/FOCUS:
Getting the barbells out here will make the transition faster to the Specific Warm-up
Specific Warm-up
Round 1: 5 Power Cleans @40%
Round 2: 1 Power Clean + 5 Front Squats @50%
Round 3: 1 Power Clean + 2 Front Squats @60%
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Good time to help them dial in their technique
Strength
Build to Heavy Complex
1 Power Clean + 2 Front Squats
FOCUS:
Beat those weights from week 1! (June 3rd), we will max out on Squat Cleans next week
Around 60-65% is a good starting weight to begin building from
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Use the first 5 minutes to continue building up in weight then do a complex every 2 minutes for the remaining 10 minutes
NO BARBELL OPTION:
Alt. EMOM 14: M1: 6 Double DB Rows, M2: 6 Double DB Squats
WOD Prep
3 Rounds
8 Alt. DB Snatch
16 Double Unders/Single Unders
MANAGEMENT/FOCUS:
Recommend doing a round every 2 minutes
Build in weight on the DB Snatch
WOD
AMRAP 11
22 Alt. DB Snatch @50/35
44 Double Unders
SCORE: Rounds + Reps
GOAL: 5 Rounds
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Alt. DB Snatch: try to stay unbroken as long as possible…chest up, push through the floor to get momentum into the DB, drop under it as it goes overhead, switch overhead, on the way down or on the ground, breath and move
Double Unders: try to stay unbroken as long as you can…relax your shoulders, quick wrists, focus on managing your heart rate
BEGINNER: 25/15, Line Hops
SCALED: 35/20, Single Unders
Rx+: 70/50
Comp: Double DB Snatch @50/35