0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the needle
Scorpions
Banded Pass Throughs
Banded Lat Stretch
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 Complex: 6 sets
Below Knee Pause Power Snatch + Power Snatch
30 Inverted Rows (VIDEO)
FOCUS:
Working on good positioning off the ground with the pause, come off the ground to just below the knee, solid 2-3 second dead stop pause then complete the power snatch
The less experienced athletes can drop before completing the second rep, the more experienced can do touch n’ go
Using the inverted rows to balance out the overhead with pulling for shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 1:30 for 9 minutes for the Snatch work, rest until the 10:00 mark, then 2 minutes to complete the Inverted Rows
WOD Prep
2-3 Rounds
8 Russian KB Swings
8 AbMat Sit-ups
50m Carry
8 KB Lying Leg Raises
WOD:
AMRAP 12
20 Russian KB Swings @53/35
20 AbMat Sit-ups
100m Single KB Carry
10 KB Lying Leg Raises (VIDEO, we are using just one KB)
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Grip and core muscle burn
The movements should allow for a steady pace throughout, heart rate will increase but will not be the limiting factor, muscle fatigue will be
STRATEGY:
Push to stay unbroken on the Swings, Sit-ups and Leg Raises
Switch hands as needed on the carry
BEGINNER: 26/18, no weight on the leg raises
SCALED: 35/26
Rx+: 70/53
March Madness