0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-28:00 Strength

28:00-30:00 Put away any plates not needed and DBs

30:00-37:00 Explanation of WOD Prep and WOD

37:00-38:00 Transition to WOD Prep

38:00-44:00 WOD Prep

44:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10/10/10 Arm Circles (forward/backward/side to side)

10 Wall Scap Slides

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

15 second Hang from Rig

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

10yd Lunge and Reach Overhead

10yd Walking Pigeon Stretch (ankle on opposite knee)

20 Shoulder Taps

20 Mountain Climbers

—then—

2 Rounds

10 Shoulder to Overhead @empty barbell

10 Barbell Bent Over Rows @empty barbell

MANAGEMENT/FOCUS:

• The movements in the second section will prime the shoulders and back for the upper body strength work

• Strict Press, Push Press or Push Jerk for the Shoulder to Overhead

Specific Warm-up

Round 1: 5 Push Jerk @light weight + 10 Double DB Reverse Flys

Round 2: 4 Push Jerk @moderate weight + 8 Double DB Reverse Flys

Round 3: 3 Push Jerk @just below starting weight + 6 Double DB Reverse Flys

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00, great time to coach each member more specifically

• Build in weight on the Double DB Reverse Flys

Strength

Push Jerk 5x2

Double DB Reverse Flys 5x10

FOCUS:

• We did 5x3 last week, we have 5x2 this week, then 1-rep max in the last week

• Just like last week, I would recommend they not string reps together unless they are pretty seasoned with this lift…do a rep, bring it down to the shoulders, reset and then go

• Double DB Reverse Flys: as always, balancing out the push/pull ratio for shoulder health…slight bend in the knee, chest parallel to the ground, slight bend in the elbow, flap your wings under control and squeeze your shoulder blades

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 12:30 complete both movements, last set at the 10:00 mark

• This allows people to share equipment and racks

NO BARBELL OPTION:

• Double DB Push Jerk 5x2

WOD Prep

Alt. EMOM 6

M1: 100m Run

M2: 5 Hang Power Snatch

MANAGEMENT/FOCUS:

• Run: easy pace in Round 1, moderate in Round 2, hard pace in Round 3

• Hang Power Snatch: use your starting weight for Round 1, weight 2 for Round 2 and weight 3 for Round 3…great time to help members with their technique

WOD

For Time

400m Run

20 Hang Power Snatch @75/55

200m Run

15 Hang Power Snatch @95/65

100m Run

10 Hang Power Snatch @115/80

SCORE: Time

GOAL: 8:00-10:00

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent

FOCUS/STRATEGY:

• Run: RPE 8-9, really good push, but below all out, breath while you move

• Hang Power Snatch: go for big sets every time you pick up the barbell

WEATHER CONSIDERATIONS:

• Keep the run if at all possible, but if weather is really bad then 300yd, 200yd, 100yd shuttle sprints

NO BARBELL OPTION:

• Alt. DB Snatch, 20/16/12 reps…make sure you pick an appropriate weight

BEGINNER: 45/35 for all or No Barbell Option

SCALED: 65/45, 75/55, 95/65

Rx+: 95/65, 115/80, 135/95

Comp: 115/80, 135/95, 155/105