0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Accessory Work
31:00-33:00 Put any plates away you do not need for Snatch, put benches and DBs away
33:00-38:00 Explanation of WOD and good reminders for efficiency when stringing together reps on Hang Power Snatch
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
3-5 Scorpions each way
3-5 Inchworms
—then—
2 Rounds
10 Ring Rows
10 Single DB Thrusters
MANAGEMENT:
Make sure the upper body is nice and loose, this will also carry over to the Snatch in the WOD
The thrusters will help warm the legs a bit for the Bike later as well
Specific Warm-up
3 Rounds
10 Empty Barbell Upright Rows
5 Single DB Bench Press each arm (build to starting weight)
MANAGEMENT:
You can have people share equipment, start one on Upright Rows and the other on DB Bench, alternate back and forth for the 3 Rounds
Accessory Work
Hang Clean High Pulls 5x5
Single DB Bench Press 5x8 each arm
FOCUS:
Hang Clean High Pulls: this movement is an accessory movement for Cleans, the barbell starts just above the knee, your shoulders should be over or slightly in front of the barbell, chest coming up and the barbell rises to the launch position, drive through the ground and extend the hips to get momentum into the barbell, finish with slight pull with elbows up and back, barbell should get to around stomach/chest area
Single DB Bench Press: this is an accessory movement for Bench Press…head, upper back and butt on the bench, feet firmly on the ground, DB in one hand, the other hand I usually put on my chest/stomach, as the DB comes down make sure you elbow is below your shoulder, full range of motion so that the DB touches the outside of your chest, full extension to the top, 8 reps on one arm then the other
The pull of the High Pull balances out the push of the DB Bench Press, this keeps our push/pull ratio in line for shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. Every 1:30 for 15 minutes…complete the 4 Hang Clean High Pulls, then rest for the remainder of the 1:30, complete the 8 DB Bench Press per arm then rest for the remainder of the 1:30
This allows people to share barbells, benches and DBs…start one on the High Pulls and one on Bench, alternate back and forth
You will also have time after your last set to begin putting away benches, DBs and any plates note needed for the WOD
NO BARBELL OPTION:
Single DB Knee Supported Rows 5x8 each arm
WOD Prep
3 Rounds
10/6 Calorie Bike
5 Hang Power Snatch (start with empty barbell and build to WOD weight)
WOD
AMRAP 8
16/10 Calorie Bike
16 Hang Power Snatch @75/55
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Bike: RPE of 8, hard but controlled…this workout will really challenge your ability to manage your heart rate and breathing
Hang Power Snatch: lighter isn’t always better or easier…there are less reasons to put the barbell down 😁 keep your chest up, good launch with legs and hips, strong position overhead, make sure to get to full hip extension before lowering the barbell, the goal is to stay unbroken, but definitely no more than two sets to complete the reps
EQUIPMENT CONSIDERATIONS:
The time frames to complete the Bike and Hang Power Snatch will be somewhat similar so you could share a Bike and Barbell with two people and alternate back and forth, this would make it more of an interval feel, but that might take the intensity higher so either way it will be a good stimulus
Ski would be a good option if needed
We are Rowing Friday so that can be another option as well…either machine I would just keep the Calories the same for simplicity
NO BARBELL OPTION:
16 Alt. DB Snatch
LOGISTICS:
I would line all of the bikes along one side of the gym and line the barbells up in rows…this will make clear designated areas for the equipment and help with transitions
BEGINNER: 10/6 Calorie Bike, 10 Hang Power Snatch @Training Bar or No Barbell Option
SCALED: 45/35
Rx+: 95/65
Comp: 115/80