0:00-8:00 General Warm-up

8:00-12:00 Explanation of Technique Work

12:00-18:00 Technique Work

18:00-30:00 Strength

30:00-32:00 Put away barbells and plates, get out KBs

32:00-37:00 Explanation of WOD Prep and WOD

37:00-38:00 Transition to WOD Prep

38:00-44:00 WOD Prep

44:00-46:00 Transition to WOD

46:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

1 Round

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Good Mornings

20-30 seconds PVC Lat Stretch

5 each way Seated Hip Openers

20-30 seconds Seated Groin Stretch

10yd Heel Scoops

10yd Lunge and Rotate

10 Infant Squats

—then—

2 Rounds

10 Muscle Snatch @PVC or empty barbell

10 Overhead Squats @PVC or empty barbell

MANAGEMENT/FOCUS:

• The movements in the second section will make the transition easier to the technique work

Technique Work

Complex: 6 sets

Slow Power Snatch + Power Snatch + Overhead Squat

MANAGEMENT/FOCUS:

• Similar set up to last week, just changing the movements a little bit

• I would do this as an EMOM, try to get around to each member during this 6 minutes to help them more specifically, use an empty barbell or very light weight

Strength

Power Snatch 5x2 @78-83%

FOCUS:

• Reps decreased from last week, so if they didn’t or don’t know their max just try to go a bit heavier today than last week

• More advanced athletes can string these together as touch n’ go reps, for others I would do these as singles, we will continue to go down in reps and work towards the Squat Snatch in this cycle

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 12:30, the last set will be at the 10:00 mark

NO BARBELL OPTION:

• Single DB Strict Press 5x6 each arm, Single DB Bent Over Rows 5x6 each arm

• Do both movements every 2:30, reps decreased from last week so try to increase the weight a bit today

WOD Prep

Alt. EMOM 6

M1: 6-8 Single KB Hang Cleans

M2: 6-8 V-ups

M3: 4-6 Push Press

MANAGEMENT/FOCUS:

• Good time to help people with all three movements, build in weight on the KB Cleans and Push Press

WOD

AMRAP 10

14 Single KB Hang Cleans @53/35

12 V-ups

10 Push Press @95/65

SCORE: Rounds + Reps

GOAL:

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

FOCUS/STRATEGY:

• Single KB Hang Cleans: good hip pop, the motion coming out of the swing is like you are zipping up your jacket, rotate the KB to your shoulder, switch hands when needed

• V-ups: quality reps, don’t flop around, hands and feet come off the ground at the same time, touch your feet above head level, control these reps

• Push Press: dip and drive, a slight pause at the top can help to manage your heart rate and help you breath, try to stay unbroken each round

NO BARBELL OPTION:

• Double DB Push Press

BEGINNER: 26/18 or DB if needed, Lying Single Leg Raises (6 each leg), 45/35 or No Barbell Option

SCALED: 35/26, Alt. V-ups, 75/55

Rx+: 70/53, 115/80

Comp: Double KB Hang Cleans @53/35, GHDSU, 135/95