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