0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Child’s Pose
Seated Groin Stretch
Lying Hamstring Stretch
PVC Pass Throughs
PVC Around the Worlds
PVC Overhead Squats
WOD Prep
3 Rounds
Snatch Complex: 2 Power Snatch + 1 Overhead Squat
10/8 Calorie Row
WOD:
25 minute time block
Partner For Reps
10 x Snatch Complex: 3 Power Snatch + 3 Overhead Squats @95/65
100 Lateral Bar Hops
8 x Snatch Complex: 3 Power Snatch + 3 Overhead Squats @95/65
40/34/28 Calorie Bike (male/mixed/female)
6 x Snatch Complex: 3 Power Snatch + 3 Overhead Squats @115/80
50 Lateral Bar Hops
4 x Snatch Complex: 3 Power Snatch + 3 Overhead Squats @115/80
20/17/14 Calorie Bike
2 x Snatch Complex: 3 Power Snatch + 3 Overhead Squats @135/95
Max Burpees with remaining time
PACE GOAL: 20:00-22:00 for all the work until the max calorie row
SCORE: Reps
The 10 Snatch Complexes = 60 reps
The 8 Snatch Complexes = 48 reps
The 6 Snatch Complexes = 36 reps
The 4 Snatch Complexes = 24 reps
The 2 Snatch Complexes = 12 reps
Making it all the way to the max burpees would be 180 reps from the Snatch Complex and 192-210 reps from the hops/bike depending on if you were a male, mixed or female team
FEEL:
Steady Eddy or Betty
The work to rest ratio with your partner should allow you to find a good pace from the start and maintain throughout
STRATEGY:
Back and forth, one snatch complex at a time, focus on quality reps
10s on the hops
7-10 cals back and forth on the bike
5s on the burpees
MOBILITY LIMITATIONS:
If mobility will severely limit their weight for the complex then I would keep the weight and do either 3 Power Snatch + 3 Back Squats or 3 Power Snatch + 3 Front Squats
BEGINNER: Complex: 4 Alt. DB Snatch + 4 DB Goblet Squats, do the lowest number on the calories
SCALED: 75/55, 95/65, 115/80
Rx+: 115/80, 135/95, 155/105
JACKEDuary Day 6
50 Renegade Rows (25 each arm, VIDEO)