0:00-10:00 General Warm-up
10:00-13:00 Explanation of Technical Work
13:00-19:00 Technique Work
19:00-31:00 Strength
31:00-32:00 Put away barbell and plates
32:00-37:00 Explanation of WOD and good tips on Hang Squat Cleans
37:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
3-5 reps of Down Dog with Calf Stretch
10 PVC Pass Throughs
5 each way PVC Around the Worlds
20-30 second PVC Lat Stretch
10 PVC Good Mornings
10 PVC Muscle Snatch
10 PVC Overhead Squats
MANAGEMENT:
Take them through on command for all rounds, this is a great time to talk about some of they points of Snatch especially when doing Muscle Snatch and Overhead Squats
Talk about the bar path and a strong overhead position
Snatch Technique Work
2-Slide Snatch High Pull: 3x2 @light weight
Above Knee Pause Power Snatch 3x2 @light to moderate weight (around 50% of Power Snatch max)
MANAGEMENT:
Best done as and EMOM 6: Minutes 1-3: 2-Slide Snatch High Pull, Minutes 4-6: Above Knee Pause Power Snatch
The explanation before this section should be brief, pointing out the key elements to each movement, once they get moving in the EMOM it is a great time to coach each member more specifically
2-Slide Snatch High Pull (VIDEO), the focus is on a solid hang position and a good transition to the launch position: Barbell is slightly above your knee with your shoulders over or slightly in front of the bar, whole foot in contact with the ground, your upper body moves up and back pulling the bar to the launch position with your knees still slightly bent, up to the launch, back down, then full speed high pull focusing on getting back to the launch and working from the ground up to get momentum into the barbell for the high pull
Above Knee Pause Power Snatch: Stand all the way up, come down to just above your knee, focusing on position as we did with the previous movement, after a solid 3 second pause complete the Power Snatch, drop and repeat
Strength
Snatch Complex: 6 sets, 1 Hang Snatch High Pull + 1 Hang Power Snatch @60-70%
Double DB Reverse Flys 6x8
FOCUS:
In this first phase of this cycle the focus will be refining our Snatch technique by breaking apart the lift and working on the different positions in the lift
Notice the percentages for the Complex, this is NOT the time to go the heaviest weight you can for the complex, if you always go as heavy as you can especially when doing Olympic Lifts don’t complain about your technique not improving and your max not going up
The Double DB Reverse Flys are there to balance out the overhead volume of the Snatch for should health and shoulder strength
NO BARBELL OPTION:
Double DB Strict Press 6x5, in place of Snatch Complex
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Snatch Complex, M2: Reverse Flys
This can allow two people to share a barbell and DBs, they can start on different movements and alternate back and forth
LEVELS: (optional, owner and/or coach discretion if you want this explained in class)
Beginner: No Barbell option or 5 Hang Snatch High Pulls only each set with very light weight, use the controlled time option
Intermediate: as written, reiterate this is NOT the time to go for a max weight for the complex, use the controlled time option
Advanced: Open time option, percentages can be bumped to 70-75%
WOD Prep
3 Rounds
4 Hand Release Push-ups
5 V-ups
6 Single DB Hang Squat Cleans (build to WOD weight)
WOD
8 Rounds For Time
8 Hand Release Push-ups
9 V-ups
10 Single DB Hang Squat Cleans @50/35
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Controlled, quality reps on the Hand Release Push-ups, make sure your whole body moves as a unit, full lockout at the top, no snaking on the way up, if done correctly Hand Release Push-ups should be harder then regular push-ups, if they are not then most likely you are allowing your upper body to come up while your hips stay lower…your snaking
Controlled, quality reps on V-ups, don’t just flop around, your fingers should touch your feet somewhere above your stomach
You can switch hands whenever you want on the Single DB Hang Squat Cleans, I would recommend 5/5 or 3/3/2/2, try to switch when bringing the DB down from your shoulder into the next hang, make sure you stand all the way up before the DB comes off your shoulder before the next rep
BEGINNER: Knees or Hands Elevated Push-ups, Lying Leg Raises, 25/15
SCALED: Knees or Hands Elevated Push-ups, Alt. V-ups, 35/20
Rx+: 70/50
COMP: Strict Ring Dips, GHD Sit-ups, 70/50