0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-45:00 Strength
45:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Good Mornings
Banded Overhead Squats
Technical Work
3 Rounds
2-Position Snatch High Pull x 2-3 reps (VIDEO)
Slow Power Snatch x 2-3 Reps (VIDEO)
MANAGEMENT:
Take them through on command for at least the first round
Focus on their positions in the 2-position high pulls
Focus on carrying over the positional work and high pull into their slow power snatch
Strength
Snatch High Pulls 3x5
Power Snatch 3x3
Snatch Grip Bent Over Rows 5x8
FOCUS:
Working on cycling heavy singles
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 Snatch Grip Rows
WOD Prep
2-3 Rounds
8 Russian KB Swings
15 Double Unders/Plate Hops/Single Unders
5 MB Slams
WOD:
Every 2 minutes for 10 minutes
15 Russian KB Swings @53/35
30 Double Unders
Max MB Slams with remaining time @50/35
SCORE: Reps (Swings + Dubs + Slams)
PACE GOAL: 1:15 or less to complete the Swings and Dubs
FEEL:
Push and Pray
Grip fatigue will set in after a few rounds
STRATEGY:
Push to stay unbroken on the Swings and Dubs
Make sure you give yourself 7-10 seconds to get to your KB so you are ready to begin the next round
MB SLAM MODIFICATION:
If you don’t have D-Balls then use Wall Balls @20/14
BEGINNER: 26/18, Line Hops, 25/15
SCALED: 35/26, Plate Hops or 40 Single Unders, 35/20
Rx+: 70/53, 50/35
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