0:00-8:00 General Warm-up

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

10:00-16:00 Specific Warm-up

16:00-26:00 Strength

26:00-28:00 Put away barbells, get out boxes

28:00-34:00 Explanation of WOD Prep and WOD

34:00-35:00 Transition to WOD Prep

35:00-40:00 WOD Prep

40:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

Mobility:

10 Wall Scap Slides

Flexibility:

5 each way Thread the Needle

5 each way Seated Hip Openers

20-30 seconds each side Straight Arm Across Shoulder Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Calf Stretch on Rig

20-30 seconds each side Standing Pigeon Stretch (ankle on opposite knee, hold onto Rig if needed)

Movement:

20 Shoulder Taps

10 Infant Squats

Specific Warm-up Prep:

2 Rounds

10 Muscle Snatch @empty barbell or PVC

5 Overhead Squats @empty barbell or PVC

MANAGEMENT/FOCUS:

• The movements in the second section will make the transition easier to the Specific Warm-up, good time to help members with their bar path, Muscle Snatch is a great drill for that, act like their is a wall in front of you, get a good pull and punch overhead

Specific Warm-up

Complex: 4 sets

Power Snatch + Overhead Squat @40-50% (or 1 Squat Snatch @40-65% if the more advanced athletes would like to do Squat Snatch today and test it next week)

MANAGEMENT/FOCUS:

• Do a set every 1:30, try to get around to each member during this 6 minutes to help them more specifically

Strength

EMOM 10

1 Power Snatch @73-78%

FOCUS:

• OF NOTE: for those more advanced, they can do Squat Snatch if that is what they what to max out on next week

• THIS IS NOT A DAY TO MAX OUT, we are doing that next week…just like last week, consistent singles in this percentage range are very beneficial for working on technique with a heavyish weight

• Great opportunity to get around to each member multiple times for some more specific coaching

• Focus on a good set up, getting to a solid launch position, hip pop and drop…as the weight gets heavy people have a tendency to let their hips come up first (stripper booty), have an early pull (not getting to the launch position) or jump their feet out wide

OPEN TIME OPTION:

• N/A

CONTROLLED TIME OPTION:

• N/A

NO BARBELL OPTION:

• Single DB Strict Press 5x4 each arm, Single DB Bent Over Rows 5x4 each arm

• Do both movements every 2:00, reps decreased from last week so try to increase the weight a bit today

WOD Prep

Alt. EMOM 4

M1: 5-7 Pull-ups

M2: 4-6 Box Jumps

—then—

100m Run

MANAGEMENT/FOCUS:

• Good time to help members with their Pull-ups

WOD

AMRAP 14

12 Pull-ups

10 Box Jumps @24/20”

100m Run

SCORE: Rounds + Reps

GOAL: 6 Rounds

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

FOCUS/STRATEGY:

• Pull-ups: we did strict pull-ups a couple weeks ago, rep test with the workout “Scream” last week, now we go with a moderate rep range and see how well we can string reps together

• Box Jumps: slow and steady, breath and move…jump, land, stand to full extension, step down, repeat…if they need to scale make sure they have something they can jump on even if that is stacking rubber bumper plates or just one 45# plate, step-ups are not the best route for helping with Box Jumps, jumping is

• Run: RPE 7, good pace but this is an opportunity to manage your breathing and your heart rate

WEATHER CONSIDERATIONS:

• Used a lot of machines this week so I would keep the run and do a 100yd shuttle inside if needed

MURPH MENTALITY: (scaled option)

• 6 Pull-ups, 6 Box Jumps, 100m Run…this should help those who can do Pull-ups but only a small amount without taking long rest do Pull-ups for the duration of the AMRAP

BEGINNER: Ring Rows, 16/12” or lower (stacked rubber bumper plates or just one as mentioned in the notes)

SCALED: Banded Pull-ups, 20/16”

Rx+: Chest to Bar

Comp: Chest to Bar Unbroken, 30/24”