0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-38:00 Olympic Lifting
38:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Pass Throughs
PVC Lat Stretch
PVC Muscle Snatch
PVC Overhead Squats
Specific Warm-up
Technique
Snatch High Pull + Pause Hang Power Snatch: 2-3 sets of 2-3 reps
*complete snatch high pull from the ground, come back down to just above knee, dead stop pause, complete hang power snatch
*take them through on command at least for the 1st set of each movement
Olympic Lifting
Every 90 seconds for 12:00 (8 sets)
Complex: build to heavy
Power Snatch + Hang Power Snatch
—1:00 transition—
EMOM 5:
Snatch Balance 5x2 @light weight
FOCUS:
Stringing reps together for the complex test at the end of cycle
Mobility to for the overhead squat that is the last part of the complex test at the end of the cycle
MEMBER SPECIFIC:
Good time to practice staying under control when stringing together reps
Take your time on the snatch balance, pause at the bottom, work on your depth
WOD Prep
2-3 Rounds
4 Single DB Devil's Press
6 Single DB Lunges
*build to WOD weight
WOD:
AMRAP 8:
6 Single DB Devil's Press @50/35
8 Single DB Lunges
PACE GOAL: 6-7 Rounds
STRATEGY:
Steady pace on the devil's press
Shoulder the weight and keep a consistent pace on the lunges
BEGINNER: 25/15, no weight on lunges
SCALED: 35/20
GO BEYOND Accessory work (optional)
30-20-10
Supermans
Dead Bugs