Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-12)
2 rounds:
:30 Banded Pull Aparts
:30 Banded Pass Through
:30 Banded Bent Over Rows
:30 Banded Muscle Snatch
:30 Banded Overhead Squat
Specific Warm Up (12-25)
Pullup:
:10 Active Hang + 10 Scap Pulllups + 10 Kips
5 Big Kips (2″ hitch, become weightless)
2-3x Kip, Pullup, Kip, Pullup (working body control and timing)
5 Pullups (work on linking together or butterfly)
Snatch:
5 Jump and Shrug
5 Elbows High and Outside
5 Hang Muscle Snatch
5 Overhead Squats
6 Snatch Balance (2 quarter, 2 parallel, 2 full depth)
3 Hang Power Snatch
3 Hang Squat Snatch
*Hit both power and squat snatch, just so they have a feel for both and then can decide which one to implement
(25-37)
“Snatch complex”
Every 2:00 x 6 sets
Set 1: 5 touch and go snatch + 5 overhead squat
Set 2: 4 touch and go snatch + 4 overhead squat
Set 3: 3 Snatch + 3 overhead squat
Set 4: 2 Snatch + 2 overhead squat
Set 5: 1 snatch + 1 overhead squat
Set 6: 1 Snatch
RXConditioning (40-48)
AMRAP 8
2 Snatch (95/65lb.)
4 Pull Up
4 Snatch
6 Pull up
6 Snatch
8 Pull up
Etc…
Snatch reps continue to climb by 2, pull up reps continue to climb by 2 until time expires.
Goal: Round of 14 snatches/16 pull ups + (finishing with the round prior and going beyond would be the optimal stimulus)
Intermediate
AMRAP 8
2 Snatch (75/55lb.)
4 Banded Pull Up
4 Snatch
6 Pull up
6 Snatch
8 Pull up
Etc…
Baseline
AMRAP 8
2 Snatch (35/15lb.)
4 Inverted row
4 Snatch
6 Inverted row
6 Snatch
8 Inverted row
Etc…
*if the bar is empty, it should start below the knee for each rep.
(50-60)
:30-1:00 Banded Lat Stretch (each side)
:30-1:00 Banded Crossbody Shoulder Stretch (each side)
:30-1:00 Banded Bully Stretch –
*Can also bend over on crossbody stretch to get more t spine stretch
(0-5)
Our goal is to load the barbell progressively on the snatch complex today. The touch and go reps can be done as power snatch or squat snatch, but keep in mind the overhead squats that are looming at the conclusion of each complex. There is wisdom in training whichever version of the snatch is most difficult for you, but there is also great challenge and progress in doing whichever version allows for the heaviest loads to be moved today. Try to build as you go regardless of which version you use. Our conditioning today is simple and very grip dependent. The goal is for the athlete to select a load that, if asked, they could do several reps touch and go. This will allow for continual work after fatigue sets in and deeper into the rounds it will limit the amount of standing around. If you are in doubt of whether to go for RX or scale back, remember the priority is the amount of work you get done, especially when we take time to develop strength prior to the workout.