0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-33:00 Put away any plates not needed for the WOD
33:00-38:00 Explanation of WOD
38:00-40:00 Transition to WOD Prep
40:00-46:00 WOD Prep
46:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
5 each way Thread the Needle
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
10yd Walking Straight Leg Marches
10yd Inchworms
—then—
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Bent Over Rows
MANAGEMENT:
Getting the barbells out at the end of this General Warm-up will help to more smoothly move right into the Specific Warm-up
Specific Warm-up
4 Rounds
Round 1: 10 Push Press @empty barbell + 6 Ring Rows
Round 2: 8 Push Press @light weight + 6 Ring Rows
Round 3: 6 Push Press @moderate weight + 6 Ring Rows
Round 4: 4 Push Press @just below starting weight + 6 Ring Rows
MANAGEMENT:
This allows you to share equipment if needed, start on different movements and alternate back and forth
Recommend doing a warm-up set every 1:30, this won’t be much rest but it will help get the heart rate and body temp up for the heavy overhead lifting
Strength
Push Press 3x4, 3x2
Ring Rows 6x10
FOCUS:
We are going to work our way to Push Jerk/Split Jerk in this cycle, we start with some heavy push press…most don’t know their max on this so just start with a weight you are 100% confident for the first set of 4 and build from there…if someone does know their max, the starting weight would be around 70-75%
Push Press: barbell comes from the rack, elbows slightly in front of the barbell, core braced to keep the lower back from arching, push your knees out as you dip, think of your back sliding down and up a wall, push through the floor into good hip extension, complete the press with a good lockout overhead, get the barbell back to the shoulders before beginning the next dip
Ring Rows: the more parallel to the ground you get the more difficult these are, make sure your whole body moves as a unit and you get the rings all the way to your chest, you can put your feet on a box or bench if you need to add more difficulty…this pull is there for back and bicep strength as well as balancing out push/pull ratio for shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do Both movements every 2:30
This allows multiple people to share the rig, a barbell and rings if needed
WOD Prep
4 Rounds
Round 1: 2 Power Snatch @empty barbell + 2 Pull-ups
Round 2: 2 Power Snatch @light weight + 2 Pull-ups
Round 3: 2 Power Snatch @moderate weight + 2 Pull-ups
Round 4: 2 Power Snatch @just below WOD weight + 2 Pull-ups
MANAGEMENT:
Recommend doing a warm-up set every 1:30
This is a great time to coach members more specifically on their Snatch technique
WOD
AMRAP 8
4 Power Snatch @115/80
4 Pull-ups
SCORE: Rounds + Reps
GOAL: 8 Rounds
PACE: Calculated…muscle endurance will be the limiting factor especially in the back half of the WOD
FOCUS/STRATEGY:
Power Snatch: this is a moderate weight for most on Snatch…slow and steady singles…chest up, good hip pop and drop under the weight, think about ripping the barbell in half to keep a strong overhead position
Pull-ups: the last cycle we started with low reps and built up, we will do a similar format in this cycle, focus on quality reps and good rhythm
NO BARBELL/RIG OPTION:
8 Alt. DB Snatch
8 KB Upright Rows
BEGINNER: No barbell option
SCALED: 95/65, Banded Pull-ups
Rx+: 135/95, Chest to Bar
Comp: 155/105, Strict