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
PVC Pass Throughs
PVC Lat Stretch
Ankle Mobility
Seated Hip Openers
PVC Overhead Squats
Technical Work
2-3 Rounds of 3-5 reps
Double Deadlift Power Snatch (VIDEO)
MANAGEMENT:
Take them through on command for at least the first round
As the weight gets heavier it becomes more difficult to keep your chest up and hips down when bringing the barbell off the ground, this is the focus of the double deadlift power snatch, it is good to put a light to moderate weight on for this so they can feel some weight coming off the ground
Strength
Power Snatch 6x2 (single repetitions) @75-85%
Double DB Reverse Flys 5x6
FOCUS:
We did 3 reps last week, try to increase the weight
We will do a 1-rep max next week
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 Flys
WOD Prep
3 Rounds
100yd Shuttle Run
3-6 Shoulder to Overhead (build in weight)
WOD:
Every 2 minutes for 10 minutes
200yd Shuttle Run
Max Shoulder to Overhead @135/95
SCORE: Reps (Run + S2OH)
*Run counts as 20 reps
PACE GOAL: Complete the Run in 1:00 or less
FEEL:
Push and Pray
Rounds 3,4 and 5 will be challenging to keep your pace on the run and manage your heart rate when cycling the barbell overhead
STRATEGY:
Push the pace on the shuttle run
You should be using a weight so that you can at least do 5 each time you pick up the barbell, even in the later rounds
BEGINNER: 100yd Shuttle Run, Double DB Push Press
SCALED: 115/80
Rx+: 155/105