0:00-8:00 General Warm-up

8:00-11:00 Explanation of Technical Work

11:00-17:00 Technique Work

17:00-32:00 Strength

32:00-34:00 Put all barbells away

34:00-39:00 Explanation of WOD and good reminders of key points for Swings and Burpees

39:00-40:00 Transition to WOD Prep

40:00-45:00 WOD Prep

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

On All Fours Forearm/Wrist Mobility

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Lunge and Reach Overhead

10yd Walking Quad Stretch

20-30 seconds each side Lat Stretch on Rig

—then—

2 Rounds

10 Muscle Cleans @empty barbell

10 Front Squats @empty barbell

MANAGEMENT:

• When you get to the barbell work, the muscle cleans are a great time to discuss technique with the elbows and how to effectively pull and roll to receive the barbell

Clean Technique Work

2-Slide Clean High Pull 3x2

Quick Power Clean 3x2

MANAGEMENT:

• Best done as and EMOM 6: Minutes 1-3: 2-Slide Clean High Pull, Minutes 4-6: Quick Power Clean

• 2-Slide Clean High Pull (VIDEO): this drill really focuses on a good hang position and the transition from the hang to the launch, the knees should still be bent when you get to the launch so you can push through the ground and get momentum into the barbell for the high pull, elbows up and back, keep the bar very close

• Quick Power Clean (VIDEO): this drill focuses on receiving the barbell in the power position, elbows up and back right about the top of the stomach, focus on dropping under instead of pulling the barbell up, slight pause in the catch, stand and repeat

Strength

Hang Power Clean 3x2

Power Clean 3x2

FOCUS:

• Reps decreased, increase weight from last week, as mentioned last week, this should be a heavy enough weight to make you focus, but not so heavy that it causes shitty form

• For each movement start with a weight you are 100% confident you can do with good form, then build, NOT to a max, but a weight as mentioned above

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Complete a set every 2:30 for 15 minutes

NO BARBELL OPTION:

• KB Sumo Deadlift High Pulls 6x10 @light to moderate weight

LEVELS (at owner/coach discretion if you want to discuss these in class)

• BEGINNER: very new to Olympic Lifting or trying a free class if you offer this, Do the No Barbell Option or 6x2 Power Cleans, stay light, keep the reps as singles instead of touch n’ go

• INTERMEDIATE: cannot yet clean their bodyweight, as written, I would not do touch n’ go, this allows them to focus on one rep at a time and for the coach the give some feedback/cues

• ADVANCED: can clean over their bodyweight, all sets are touch n’ go reps

MANAGEMENT:

• Each 2:30 interval try to watch 2-5 members so you can give them specific feedback

• When coaching, I have at times divided the class into 3-5 groups and had group one go first, then group two, then group three so I could more easily watch and give specific feedback, there is enough time within the 2:30 time frame to do this

WOD Prep

3 Rounds

8 Russian KB Swings

4 Burpees over KB

WOD

4 Rounds For Time

20 Russian KB Swings @53/35

15 Burpees over KB

SCORE: Time

GOAL: 9:00-10:00

PACE: Zero to 💯 real quick…push the pace

FOCUS/STRATEGY:

• Russian KB Swings: slight bend in the knee, chest up, good hip hinge and hip pop, arms are just ropes attached to the KB, you should not be actively raising the KB or resisting it, try to stay unbroken

• Burpees over KB: chest and thighs on the ground, you do not have to stand all the way up when jumping over, stay low and make sure your feet are actually going over the KB and not around it, steady pace, force yourself to drop, you will get back up

BEGINNER: 15 Swings @26/18, 10 half burpees

SCALED: 35/26

Rx+: 70/53

COMP: 88/62