0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
28:00-31:00 Put away any plates you don’t need
31:00-36:00 Explanation of WOD, good reminders on stringing Hang Power Snatch together
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Pigeon Stretch
10 Banded Pass Throughs
10 Banded Around the Worlds
10 Banded Pull Aparts
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Banded Overhead Squats
—then—
2 Rounds
10 Air Squats
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Good full body mobility then getting the legs and core primed for the back squats
Specific Warm-up
3 Rounds
Round 1: 10 Back Squats @empty barbell
Round 2: 8 Back Squats @40%
Round 3: 6 Back Squats @50%
MANAGEMENT/FOCUS:
Recommend doing a warm-up set every 2:00, this will be plenty of time for people to share barbells/racks and change weight
Strength
Back Squat
2x10 @60-65%
2x8 @65-70%
FOCUS:
Cardio weightlifting 😁
Tough sets, but very beneficial…hold the standard on depth and hip extension
Should have at least 2 minutes of rest in between…plenty of time to share barbells and racks
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 12 minutes
NO BARBELL OPTION:
Single DB Box Step-ups 5x8 (4 each leg)
Reps decreased, increase the weight, do a set every 2:30
Find a box height that puts your leg at about 90 degrees when your foot is on the box, if needed you can put a bumper plate in front of the box to stand on, this “lowers” the box height.
Focus on driving only off of your foot that is on the box, stay tall, do all 6 on one leg then the other
WOD Prep
3 Rounds
100m Run
5 Hang Power Snatch
MANAGEMENT:
Recommend doing a warm-up set every 2:00
This is a great time to help members more specifically on their technique on Hang Power Snatch
Round 1: easy pace run and 45/35, Round 2: moderate pace run and 65/45, Round 3: hard pace run and 75/55
WOD
3 Rounds For Time
400m Run
15 Hang Power Snatch @75/55
SCORE: Time
GOAL: 7:30-9:30
PACE: Zero to 💯 real quick…burner, embrace it
FOCUS/STRATEGY:
Run: 8 at least, not all out but definitely pushing the pace…it’s only 3 Rounds
Hang Power Snatch: send it, lighter weight, go for big sets, be efficient with your hip pop and drop, punch overhead, breath at the top
WEATHER CONSIDERATIONS:
We have all the machines tomorrow so I would not modify to those unless someone is injured
If weather is too bad then I would do a 300yd shuttle inside, 10-25yd zones
NO BARBELL OPTION:
16 Alt. DB Snatch
BEGINNER: 200-300m Run, 45/35 or No Barbell Option
SCALED: 65/45
Rx+: 95/65
Comp: 115/80