0:00-10:00 General Warm-up

10:00-12:00 Explanation of Specific Warm-up

12:00-16:00 Specific Warm-up

16:00-28:00 Accessory Work

28:00-29:00 Put away DBs, get plates out for Snatch

29:00-35:00 Explanation of WOD Prep and WOD, focus on key points stringing Snatch together

35:00-36:00 Transition to WOD Prep

36:00-42:00 WOD Prep

42:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

3-5 reps of 5 second Hold each of Down Dog with Calf Stretch

3-5 Iron Crosses each way

20-30 second each side Standing Hamstring Stretch

20-30 second each side Standing Quad Stretch

20-30 second each side Standing Tricep Stretch

20-30 second each side Pec Stretch on Rig

—then—

2 Rounds

10 Single DB Strict Press (5 each arm)

10 DB Side Bends (5 each side)

MANAGEMENT:

• Total body focus today to get ready for not only the Accessory Work, but also the Rope Climbs and Snatch

Specific Warm-up

3 Rounds

2 DB Sit-ups

2 Kneeling Inline Press each side

6 Inverted Rows

MANAGEMENT:

• Use this warm-up to choose your starting weight for DB Sit-ups and Kneeling Inline Press

• They need barbells for the WOD, so getting them out for the warm-up and using them for the Inverted Rows in the Accessory Work section will save time before the WOD

Accessory Work

DB Sit-ups 4x5

Kneeling Inline Press 4x5 each arm

50 Inverted Rows

FOCUS:

• The first two movements are accessory movements for Front Squats and Push Press/Push Jerk

• DB Sit-ups: These carry over to a lot of things, but your core is what will fail in a heavy Front Squat, this weighted movement will help you to stabilize heavier weight in the front rack, your feet are anchored, DB is BEHIND YOUR HEAD/NECK, hold the heads of the DB with both hands, keep your hips on the ground, sit all the way up passed 90 degrees, controlled up and back down, build to the heaviest weight you can do for 5 solid reps

• Kneeling Inline Press: if you have the ability to do Landmines, now is the time to use them…either way you will start in the kneeling position, the challenging part is your feet must be in line…if there was a tape line on the ground your front foot, back knee and back foot will all be on it…the weight will not have to be very heavy to make this beneficial, the challenge is in core stabilization and balance while you press, if your left leg is forward you will be pressing with your right hand, if your right leg is forward you will be pressing with your left hand

• Inverted Rows: as always, we will do pulling with pushing to balance out push/pull ratio for shoulder health and improve pulling strength, these are just like Ring Rows…the more parallel to the ground you go, the more challenging they are, but these will be harder than Ring Rows because of the fixed bar, the bar height should be around waist/hip height

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 8 for the Sit-ups and Press: M1: Sit-ups, M2: Press

• If you need to share equipment then have on person start on Sit-ups and the other on Press, alternate back and forth

• 1 minute rest

• 3 minutes to complete 50 Inverted Rows, even if you are sharing just chip away back and forth until you both get to 50 reps

WOD Prep

1 Rope Climb

3 Power Snatch

1 Rope Climb

5 Power Snatch

1 Rope Climbs

7 Power Snatch

MANAGEMENT:

• Start with empty barbell or very light and build to WOD weight

• Rope Climbs can be 1/2 then 3/4 then full if you want

WOD

For Time

4 Rope Climbs

21 Power Snatch @95/65

3 Rope Climbs

15 Power Snatch

2 Rope Climbs

9 Power Snatch

SCORE: Time

GOAL: 9:00-11:00

PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent

FOCUS/STRATEGY:

• Rope Climbs: get your foot clamp at shoulder height or above to make them efficient, take just a bit extra time between the reps in the round of 4 to make sure you can stay consist

• Power Snatch: classic 21-15-9 format, be smart on the round of 21, usually the round of 15 is the worst, send it on the round of 9, keep your chest up, good hip pop, pull and punch an drop even early on when you are fresh

NO BARBELL OPTION:

• 22-16-10 Alt. DB Snatch in place of Power Snatch

ROPE CLIMB MODIFICATIONS (if you don’t have enough ropes or choose not to do them)

• MB Slams 21-15-9

• Barbell Bent Over Rows 21-15-9

• KB Upright Rows 21-15-9

BEGINNER: Rope Climb Modification option and No Barbell Option

SCALED: 1/2 or 3/4 Rope Climbs or a Rope Climb modification option and/or 75/55

Rx+: 115/80

Comp: 135/95