0:00-8:00 General Warm-up

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

10:00-16:00 Specific Warm-up

16:00-31:00 Strength

31:00-33:00 Put away KBs, Benches and any plates not needed

33:00-38:00 Explanation of WOD Prep and WOD

38:00-40:00 Transition to WOD Prep

40:00-44:00 WOD Prep

44:00-45:00 Transition to WOD

45:00-56:00 WOD

56:00-60:00 Cool-down

General Warm-up

Mobility:

10 Wall Scap Slides

Flexibility:

15 second Hang from Rig

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

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

5 each way Thread the Needle

20-30 seconds Child’s Pose

Movement:

10yd Lunge and Rotate

10yd inchworms

Specific Warm-up Prep:

2 Rounds

10 Bench Press @empty barbell

10 Ring Rows

MANAGEMENT/FOCUS:

• Getting the barbells out for the second part will help the transition into the Specific Warm-up, great time to help with technique

Specific Warm-up

Round 1: 8 Bench Press @40% + 8 Single KB Bent Over Rows

Round 2: 6 Bench Press @50% + 6 Single KB Bent Over Rows

Round 3: 4 Bench Press @60% + 4 Single KB Bent Over Rows

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00

• This is a great time to help them with their technique on both movements, build in weight on the KB Rows

Strength

Bench Press: 2x5 @70-75%, 3x3 @78-83%

Single KB Bent Over Row 5x8 (both hands on one KB)

FOCUS:

• Bench Press: this will be one of the main lifts for this cycle, we did quite a bit of Accessory Work last cycle for this lift, we will end in week 5 with a 1-rep max…head, upper back and butt on the bench, feet on the floor, keep your elbows below your shoulders during the duration of the lift, controlled on the way down, touch the chest, max effort back up on every rep

• Single KB Bent Over Row: this will be our pull today to keep the push/pull ratio for strength and shoulder health…we have done this while pulling with one arm at a time, we are mixing it up this week by putting both hands on one KB and pulling with both arms…slight bend in the knee, chest parallel to the ground, pull up to upper stomach area as far as you can, squeeze your shoulder blades, focus on quality and controlled reps

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Alt. Every 1:30 for 15 minutes: M1: Bench Press, M2: Single KB Bent Over Rows

• If you feel the timeline of today is too tight then you could switch this to an Alt. EMOM 10 which gives you an extra 5 minutes to work with

NO BARBELL OPTION:

• Double DB Bench Press 5x10

• We will keep this lift throughout this cycle and decrease reps while increasing weight

WOD Prep

EMOM 4

4 Pull-ups + 4 Power Snatch

MANAGEMENT/FOCUS:

• Mix up what style of Pull-ups you are doing over the 4 Rounds and Build to WOD weight on Power Snatch, this is a great time to help members with their technique on Power Snatch

• The rest will be short, but this will help get your body temp up and your heart rate elevated

WOD

2 Rounds For Time

5 Strict Pull-ups

5 Power Snatch @115/80 in Round 1, 95/65 in Round 2

10 Chest to Bar Pull-ups

10 Power Snatch

15 Pull-ups

15 Power Snatch

SCORE: Time

GOAL: 9:00-11:00

PACE: Calculated…muscle burn and how you string Snatch reps together will be the limiting factors

FOCUS/STRATEGY:

• Pull-ups: having some fun mixing up the style as the reps increase similar to dropping weight on a barbell movement as the weight decreases, focus on quality reps, break early if needed to maintain consistency

• Power Snatch: working on stringing reps together, starting heavier when you are more fresh then dropping the weight as you fatigue to try and allow touch n’ go reps…keep your chest up, good hip pop and drop, strong overhead position

MURPH MENTALITY: (scaled option)

• For those that can do Pull-ups but this format with more difficult styles and higher reps will cause them to scale it all, this format change will help them do all of the Pull-up reps which helps them progress that skill faster as opposed to scaling

• It is a total of 60 Pull-ups and 60 Power Snatch…so you could do 10 Rounds of 6 and 6, when you get 5 rounds done, lower the weight on Power Snatch

NO BARBELL OPTION:

• 6/12/18 reps on Alt. DB Snatch

BEGINNER: Ring Rows, 75/55, 45/35 or No Barbell Option

SCALED: Hardest version of a Pull-up you can do in each rep range, 95/65, 75/55

Rx+: 135/95, 115/80

Comp: 5 Bar Muscle-ups, 10 Strict Pull-ups, 15 Chest to Bar Pull-ups, 135/95, 115/80 (the goal is to do all Power Snatch Unbroken)