PVC Pipe –
10 PVC Pipe Pass Throughs
10 PVC Pipe WindMills (5 Right Leading 5 Left Leading)
10 PVC Pipe Rainbows (5/side)
Burgener Warm up Snatch – PVC Pipe
3 reps at each position
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
Barbell Skill Transfer Snatch:
3 reps of each movement
1. Snatch grip push press
2. Snatch Grip Tall Push Jerk
3. Overhead Position Dip and Punch "Overhead Strength"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance: Feet in catch/landing position, Dip, Drive (Jump UP), drop Under bar, punch barbell – "FAST HANDS"
5. Drop Snatch: feet in catch/Landing position (Bottom of Squat) no jump, No Dip, just Push and Drop "SPEED UNDER"
6. Snatch balance, – Feet in "setup" position, Barbell behind neck in snatch grip, Dip, Drive (Jump,) Drop under barbell while punching barbell -"FOOT AND ARM SPEED"
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 7.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8/10 RPE
1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk @ 8.5/10 RPE
*Pause Clean Deadlift is for two seconds at mid thigh.
**Pause Push Jerk is for two seconds in receive position.
Warm-up was the barbell work and cleaning up your barbell!
*Move from rower to burpees over rower for a seamless transition during the wod
20:00 Amrap
AMRAP 20 Minutes
500m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Ready & Steady – Sweat Fest
Row: Pacing is moderately-steady (75%) while aiming to stay under 2:00/2:10(m/f). The first 100m of every row after round 1 should be a slight recovery before dialing in. Focus on long, strong pulls while allowing the lowing to work before finishing with your arms.
Burpee Over Rower : Smooth and steady, so don’t over-pace early on and down like a sinking ship. Stay steady, stay low, and slide the rower seat forward to avoid tripping. A great pace would be keeping these under 90 seconds.
Run: Like the rower with pacing and also using the first 50-100m to recover your heart rate before getting up to your pace (moderate). Relax your arms and focus on steady breathing pattern.
57:00-60:00
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
2 Oly Lifts each Lift section is every 1:30