0:00-8:00 General Warm-up

8:00-11:00 Explanation of Technical Work

11:00-17:00 Technique Work

17:00-27:00 Strength

27:00-29:00 Put away DBs, get plates needed for Deadlift

29:00-34:00 Explanation of WOD and good tips for the KB Snatch

34:00-36:00 Transition to WOD Prep

36:00-41:00 WOD Prep

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Good Mornings

20-30 seconds PVC Lat Stretch

5 each way Seated Hip Openers

5 each way Lunge in Place and Rotate Arm to Ceiling

10 PVC Overhead Squats

MANAGEMENT:

• A bit quicker general warm-up since we have some technique work for Snatch

Snatch Technique Work

Slow Power Snatch 3x2

Above Knee Pause Power Snatch 3x2

MANAGEMENT:

• Best done as and EMOM 6: Minutes 1-3: Slow Power Snatch, 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

• Slow Power Snatch: (VIDEO) Start at the shins if you do not have plates on the bar, this is continuous, but slow movement (on a 4-count) to get to the launch position then full speed to finish the Power Snatch. I would take them through on command, use the cue “Ready” this means they should be down and ready, then start the slow 4-count…1,2,3,4, go! The “go” is for the full speed Power Snatch, Remember to count slower than you think.

• Above Knee Pause Power Snatch: Stand all the way up, go down to just above the knee, dead stop (3 second pause), then full speed Hang Power Snatch.

• Both of these movements are to help focus on position and technique…if you cannot do a movement correctly at a slower speed, segmented and/or at a lighter weight then you should not be surprised you cannot do it correctly full speed and/or at a heavier weight

Strength

Snatch Complex: 5 sets, 2 Power Snatch + 1 Hang Power Snatch @65% and build to heavy

Double DB Reverse Flys 5x8

FOCUS:

• We continue our progression with a complex that combines from the ground and from the hang

• Heavy means heavy, NOT a max, 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:

• Single DB Strict Press 6x3 each arm, in place of Snatch Complex, reps decreased from last week, try to increase the weight

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Snatch Complex, M2: DB 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 Power Snatch 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

WOD Prep

3 Rounds

2 Deadlift (build to WOD weight)

4 Single KB Hang Snatch (2 each arm, build to WOD weight)

4 Single KB Lunges (2 each leg, build to WOD weight)

WOD

12 Rounds For Time

2 Deadlift @250/165

4 Single KB Hang Snatch @53/35

6 Single KB Lunges @53/35

SCORE: Time

GOAL: 12:00-14:00

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

FOCUS/STRATEGY:

• WODs with small reps can make it very easy to come out way too hot…go just a bit slower than you think in the first few rounds then settle into a hard pace

• Deadlift: Chest up, flat back, flex your butt at the top to ensure hip extension and that your butt is working as well along with your hamstrings and back.

• Single KB Hang Snatch: Think of this as a pull and punch…start a lawn mower then punch to the ceiling. Good a good hop pop but think of bringing the KB more vertical instead of out in front. If you swing this out in front and up the KB will smack the back of your arm. Hip pop, pull, punch on repeat. Would recommend either doing 2 right and 2 left or alternate rounds on which hand you use

• Single KB Lunges: Hold the KB whenever you want. Chest up, whole foot in contact with the ground, drive off your front heel to stand up. Forward and Reverse Lunges allowed.

BEGINNER: 135/95, DB Hang Snatch, No weight on Lunges

SCALED: 225/155, 35/26

Rx+: 275/185

COMP: 275/185, 70/53