0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pass Throughs
Banded Lat Stretch
Banded Hip Flexor Stretch
Banded Good Mornings
Banded Overhead Squats
Technical Work
2-3 Rounds of 3-5 reps
Slow Snatch High Pulls (VIDEO)
Pause Power Snatch
MANAGEMENT:
Take them through on command for at least the first round
4-count for the slow snatch high pulls, count slow and force them to move slow and focus on their positions
Pause for the Power Snatch is in the catch, getting comfortable in the receiving position is key to lifting heavy. Too many times athletes come out of their catch too early and dump the weight forward. Solid 3-second pause in the catch
Strength
Power Snatch 6x3 (single repetitions) @70-80%
Snatch Grip Bent Over Rows 5x6
FOCUS:
Cycling heavy singles with good technique
Pulling for back strength and to even out the overhead/pull ratio for shoulder health
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 1:30 for 9 minutes for the Snatch work, rest until the 10:00 mark, then EMOM 5 for the Rows
WOD Prep
3 Rounds
2 Clusters
1 Rope Climb
WOD:
5 Rounds For Time
4 Clusters @135/95
2 Rope Climbs
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Sprint of Strength
Heart rate will not be the limiting factor for this one, strength endurance will be challenged especially in rounds 4 and 5
STRATEGY:
To clarify, a cluster is a squat clean into a thruster…steady singles on these
Focus on getting your foot clamp at or above your shoulder height for better efficiency
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to do Rope Climbs, two good modifications would be 8 KB Sumo Deadlift High Pulls (53/35 Rx) or 20 Plate Russian Twists (35/25 Rx)
BEGINNER: Thrusters @75/55, the Rope Climb modifications mentioned in notes
SCALED: 115/80, Half or 3/4 Rope Climbs or the Rope Climb modifications mentioned in notes
Rx+: 155/105, 1 legless, 1 regular rope climb