0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
PVC Overhead Squats
Ankle Mobility
Specific Warm-up
2-3 Rounds
5 Muscle Snatch
5 Overhead Squats
*light weight or empty barbell
Strength
2-Position Snatch High Pull 2x3 (VIDEO)
Slow Power Snatch 2x3 (VIDEO)
Pause Power Snatch 3x2
FOCUS:
2-Position Snatch High Pull: focus on position coming off the ground to the knee (whole foot in contact with the ground, shoulders should be over or slightly in front of the bar), a good transition to the launch position, hip pop and good pull with elbows up and back like you are elbowing someone behind you
Slow Power Snatch: same principles as above, now continuous but at a slow 4 count to get to the launch position, hip pop pull and punch the barbell to the ceiling
Pause Power Snatch: The pause is in the catch, good 3 seconds, this will help focus on making sure you have a good power position and not getting feet out super wide
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
5 minutes for each lift
WOD Prep
3 Rounds
2 Power Snatch
2 Lateral Bar Burpees
WOD:
“Ingrid”
10 Rounds For Time
3 Power Snatch @135/95
3 Lateral Bar Burpees
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Push and Pray
Rounds 7-10 will be tough to keep the pace
We will retest this in Week 6
STRATEGY:
If you are able then do touch n’ go reps on the snatch, if not then quick singles
Steady pace on the burpees, force yourself to drop you will get back up
BEGINNER: 75/55, Burpees (no jump over the bar)
SCALED: 115/80