0:00-15:00 General/Specific Warm-up

15:00-17:00 Transition to Technique Work

17:00-25:00 Technique Work

25:00-30:00 Transition to WOD

30:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Hang From Rig

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Technique Work

2 minute explanation of movement and why we are working on this

EMOM 4

2-Slide Power Snatch x 2 reps (VIDEO)

*empty barbell or very light weight

MANAGEMENT:

• This drill works on the transition from the launch position to the knee to begin the hang power snatch and the very important transition from the knee back to a proper launch position, when getting the barbell back up to the hop the knees should still be bent to allow a push from the ground up to get momentum vertically into the barbell

• I would do at leas the first two minutes of the EMOM 4 on command so you can hold the positions so they can feel and correct their positioning

WOD:

3 Rounds For Time

40/32 Calorie Row

20 Hang Power Snatch @75/55

40 Alt. V-ups

20 Box Jumps @24/20”

SCORE: Time

PACE GOAL: 21:00-25:00

FEEL:

• Steady Eddy or Betty

• This is about finding a pace early and maintaining that throughout the 3 rounds

STRATEGY:

• RPE of 7 on the rower

• 12/8, 10/10 or 8/7/5 on the Hang Power Snatch

• Steady pace on the alternating V-ups and Box Jumps

• Find a height to jump on for box jumps even if that is stacking rubber bumper plates…step-ups will not help you get box jumps, jumping will

BEGINNER: Alt. DB Snatch @25/15, 16/12”

SCALED: 45/35, 20/16”

Rx+: 95/65

Comp: 115/80, V-ups, 30/24”