0:00-8:00 General Warm-up

8:00-12:00 Explanation of Technique Work

12:00-18:00 Technique Work

18:00-30:00 Strength

30:00-32:00 Put away barbells and plates

32:00-37:00 Explanation of WOD Prep and WOD

37:00-38:00 Transition to WOD Prep

38:00-44:00 WOD Prep

44:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

20-30 seconds Seated Groin Stretch

5 reps of 5 seconds Down Dog with Calf Stretch

10 PVC Pass Throughs

10 each way PVC Around the Worlds

20-30 seconds PVC Lat Stretch

10 PVC Good Mornings

10 PVC Muscle Snatch

10 PVC Overhead Squats

—then—

2 Rounds

10 Snatch Grip Upright Rows @PVC or empty barbell

10 Overhead Squats @PVC or empty barbell

MANAGEMENT/FOCUS:

• The movements in the second section will make the transition easier to the technique work

Technique Work

Complex: 6 sets

2-Position High Pull + Slow Power Snatch + Overhead Squat

MANAGEMENT/FOCUS:

• I would do this as an EMOM, try to get around to each member during this 6 minutes to help them more specifically, use an empty barbell or very light weight

Strength

Power Snatch 5x4 @70-75%

FOCUS:

• More advanced athletes can string these together as touch n’ go reps, for others I would do these as singles, we will go down in reps and work towards the Squat Snatch in this cycle

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 12:30, the last set will be at the 10:00 mark

NO BARBELL OPTION:

• Single DB Strict Press 5x8 each arm, Single DB Bent Over Rows 5x8 each arm

• Do both movements every 2:30, we will keep these movements for this cycle and work down in reps while increasing weight

WOD Prep

Alt. EMOM 6

M1: 5 Burpee to Targeet

M2: 5 Pull-ups

MANAGEMENT/FOCUS:

• Good time to help people pick their bar height for the Burpee to Target and help them with their rhythm on pull-ups

WOD

10,9,8,7,6,5,4,3,2,1 of

Burpee to Target

Pull-ups

SCORE: Time

GOAL: 7:00-9:00

PACE: Zero to 💯 real quick…push the pace

FOCUS/STRATEGY:

• This is 55 reps of each, 110 total reps…in week 6 we will test “GI Jane”…150 Burpee Pull-ups, good times 😬

• Target is supposed to be 6” above your standing reach, do your best to have everyone be close to that

BEGINNER: Half Burpees, Ring Rows

SCALED: 55 Burpee Pull-ups, the closer your reach is to the bar the more the jump will help you, find something that allows them to jump and get their chin over the bar consistently

Rx+: Chest to Bar Pull-ups

Comp: Strict Pull-ups