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 DBs, get plates needed for Deadlift
32:00-37:00 Explanation of WOD and good tips mentally managing an EMOM
37:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10 Banded Pass Throughs
10 Banded Around the Worlds
10 Banded Pull Aparts
20-30 seconds each way Banded Lat Stretch
5 Snatch Grip RDLs @PVC or empty barbell
5 Muscle Snatch @PVC or empty barbell
5 Overhead Squats @PVC or empty barbell
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
Double Deadlift Snatch High Pulll: 3x2 @light weight
Catch Pause Power Snatch 3x2 @light to moderate weight (around 50% of Power Snatch max)
MANAGEMENT:
Best done as and EMOM 6: Minutes 1-3: Double Deadlift Snatch High Pull, Minutes 4-6: Catch 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
Double Deadlift Snatch High Pull (VIDEO), the focus is getting into a good position at the knee from coming off the ground: Come up to Barbell is slightly below your knee with your shoulders over or slightly in front of the bar, whole foot in contact with the ground, back down, back up to the knee, 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
Catch Pause Power Snatch: Chest up, carry over everything from the first drill, hip pop and drop into the power position catch, solid dead step, this helps being comfortable one your catch and allows you to feel if you stance is good to continue down if doing a squat snatch or if your feet went out too wide
Strength
Snatch Complex: 6 sets, 1 Snatch High Pull + 1 Power Snatch @70-75%
Double DB Bent Over Rows 6x8
FOCUS:
Went from the Hang last week, today we go from the ground, the hang is where we get to when coming off the ground to just above the knee so focus on keeping your chest up with our hips and shoulders rising at the same rate to get to the good hang position we discussed last week
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 Bent Over Rows are there to balance out the overhead volume of the Snatch for should health and shoulder strength
NO BARBELL OPTION:
Single DB Strict Press 6x4 each arm, in place of Snatch Complex
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Snatch Complex, M2: DB Bent Over Rows
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 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 75-80%
WOD Prep
3 Rounds
5 Deadlift (build to WOD weight)
5 Lateral Bar Burpees
WOD
EMOM 10
1 Deadlift @225/155
1 Lateral Bar Burpee
*add 1 rep each round
SCORE: Reps (110 if you complete them all)
GOAL: Survive 😁
PACE: Zero to 💯 real quick: no pacing, just go and hang on
EXECUTION:
If you fall off pace and cannot complete the reps within the minute then keep on the rep scheme and just keep moving as if it were an AMRAP
FOCUS/STRATEGY:
Rounds 1-6 should feel pretty comfortable, 7-10 will exponentially increase
Steady reps with a slight pause and breath at the top on Deadlift
Breathe at the bottom or the top of your Burpees, find a rhythm
It’s an EMOM, they escalate quickly, they force you to move faster than you want and to move again when you don’t want to
BEGINNER: 135/95, Step over Half Burpee
SCALED: 205/145
Rx+: 250/165
COMP: 275/185