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 each side Standing 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

Slow Snatch High Pull + Power Snatch + Overhead Squat

MANAGEMENT/FOCUS:

• Similar set up to last week, just changing the movements a little bit

• 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 5x3 @75-80%

FOCUS:

• Reps decreased from last week, so if they didn’t or don’t know their max just try to go a bit heavier today than last week

• More advanced athletes can string these together as touch n’ go reps, for others I would do these as singles, we will continue to 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 5x6 each arm, Single DB Bent Over Rows 5x6 each arm

• Do both movements every 2:30, reps decreased from last week so try to increase the weight a bit today

WOD Prep

3 Rounds

7 MB Sit-up Toss

7 Wall Balls

MANAGEMENT/FOCUS:

• Good time to help people with the MB Sit-up Toss and their depth on Wall Balls

• Recommend doing a round every 2:00

WOD

AMRAP 7

14 MB Sit-up Toss @20/14 (VIDEO)

14 Wall Balls

SCORE: Rounds + Reps

GOAL: 6 Rounds

PACE: Zero to 💯 real quick…push the pace

FOCUS/STRATEGY:

• MB Sit-up Toss: you can use an AbMat if you want, feet should be about 2 feet away from the way, see video, breath and move

• Wall Balls: shorter time frame, challenge yourself to stay unbroken

• If you do not have enough wall space for people to stay in their spots you can just do MB Sit-ups

BEGINNER: 10/8

SCALED: 14/10

Rx+: 30/20