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 Accessory Work

31:00-33:00 Put all barbells and plates away

33:00-39:00 Explanation of WOD, this is a high skill day so go through a few key points on each movement

39:00-40:00 Transition to WOD Prep

40:00-45:00 WOD Prep, this is a great time to help members more specifically with these skills

45:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10/10 Leg Swings (front to back/side to side)

20-30 seconds each way Standing Hamstring Stretch

20-30 seconds each way Standing Quad Stretch

20-30 seconds each way Standing Groin Stretch

20-30 seconds each way Calf Stretch on Rig

5 Infant Squats

—then—

2 Rounds

10 Empty Barbell Back Squats

10 Lying Leg Raises

MANAGEMENT:

• Make sure the hips, legs and calves are nice and loose, when doing pause reps it will put more stress on your mobility

Specific Warm-up

4 Rounds

Round 1: 2 Pause Back Squats @40%

Round 2: 2 Pause Back Squats @50%

Round 3: 1 Back Squat @60%

Round 4: 1 Back Squat @65%

MANAGEMENT:

• Over emphasize the pause, solid 3 seconds

• Set your depth now, crease of the hip clearly below the knee

• Recommend doing a set every 1:30, this will allow plenty of time for quality reps and to change weights

Accessory Work

Pause Back Squat 5x1 @70-75%

Snatch High Pulls 5x5

FOCUS:

• Pause Back Squats: as mentioned in the warm-up, keep that solid 3-second pause, controlled on the way down, pause, max speed on the way back up…chest up, whole foot in contact with the ground, good depth, speed speed speed…the weight should be moderate to heavyish, depending on how heavy you went on Deadlift yesterday the sub-maximal weight will feel much better than going super heavy here

• Snatch High Pulls: This is a great accessory movement for snatch…chest up, good position of hips above knees and below shoulders, controlled with everything rising at the same time to the knee, keep bringing the chest up to get the barbell back to a good launch position, push through the ground, good hip extension and finish the pull, barbell should end up around top of stomach/chest area

NO BARBELL OPTION:

• Pause KB Goblet Squats 5x5

• KB Upright Rows 5x10

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Do a set every 1:30

• The remaining time after your last set of Back Squats should allow you to remove weight and lower the barbell to the floor for the Snatch High Pulls

WOD Prep

1 Round

2-3 Handstand Push-up Negatives

5 Elevating Toes to Bar

6 Lunges

—then—

2 Rounds

4 Handstand Push-ups

4 Toes to Bar

6 Alt. Pistols

WOD

AMRAP 8

8 Handstand Push-ups

8 Toes to Bar

16 Alt. Pistols

SCORE: Rounds + Reps

GOAL: 4-5 Rounds

PACE: Calculated…muscle burn and skill level will be the limiting factors

FOCUS/STRATEGY:

• Handstand Push-ups: make sure you have a solid triangle set up, hips off the wall when your feet are touching, hips go to the wall as you bring your knees down to kip, if you feel like you are getting pushed off the wall then you are most likely to close, shorter time frame so try to stay unbroken

• Toes to Bar: focus on pulling down with your arms as your toes come up to the bar, shorter time frame so try to keep stringing these together

• Pistols: make sure your hip, knee and ankle stay in a straight line and keep your heel down…controlled, quality reps

“MURPH MENTALITY”

• If 8 reps will really slow you down on HSPU and/or T2B then change the reps to 4 HSPU, 4 T2B and 8 Alt. Pistols

GYMNASTIC MODIFICATION OPTIONS:

• HSPU: Push-ups or Double DB Strict or Push Press

• Toes to Bar: V-ups or Alt. V-ups

• Pistols: Double DB Lunges or Double DB Step-ups (find a height that puts your leg at roughly 90 degrees when your foot is on the box…you can stand on a plate if needed because of the height of the box)

BEGINNER: Knees or Hands Elevated Push-ups, Lying Leg Raises, Lunges with no weight

SCALED: Scale the actual movements or choose from the Gymnastic Modification options

Rx+: HSPU and T2B must remain unbroken, KB Weighted Pistols @35/26

Comp: Unbroken Deficit HSPU @4/2”, Unbroken T2B, KB Weighted Pistols @53/35