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Workout – Saturday, July 23

TIMELINEINTRODUCTION
0:00 – 13:00 General Warm-Up (13 min)
13:00 – 18:00 Specific Warm-Up (5 min)
18:00 -21:00  Pre-WOD Break/Prep (3 min)
21:00 – 56:00 WOD (35 min)
56:00 – 60:00 Accessory/Cool Down/Clean up (4 min)
Today will see our athletes work through a longer grind consisting of a lot of running, power snatches, and one members might not be familiar with, the partner carry. Most of our pre-wod prep will be spent dialing in snatch mechanics, but you’ll also want to highlight the partner carry. This can be done by carrying a member piggyback style or in a fireman’s position across the shoulders. If you have members who don’t feel comfortable with this, a double KB front rack carry can be substituted. All work needs to be split evenly, so recommend fast sprints of 200m on the run, alternating singles up to sets of 5 on the snatches, and breaking the carry into 50m each. Although athletes will have built-in rest while their partner is working, the volume and duration of this one will add up. Appropriate pacing and loading are a must!
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks!

Fun with a friend, choose wisely!  

Break up the work evenly in increments that allow both partners to keep moving when it’s their turn! 

Athletes should choose a Power Snatch weight that they can move well for at least 8-10 reps to start.
General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group.
Fun with a friend, choose wisely!  

Break up the work evenly in increments that allow both partners to keep moving when it’s their turn! 

Athletes should choose a Power Snatch weight that they can move well for at least 3-5 reps to start.
Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible.

Break up the work evenly in increments that allow both partners to keep moving when it’s their turn! 

Athletes should choose a Power Snatch weight that they can move well for at least 3-5 reps to start.

WARM UP: 00:00 – 18:00 (18 MINS)

GENERALSPECIFIC
400m jog
Into..
2 RDS
10 PVC Pass Throughs 
10 PVC Around the Worlds
10 Cossack Squats
Into..
400m hard
1 RD
1. Snatch DL x 5
2. Down Shrug x 5
3. Down Shrug w/ elbows x 5
4. Muscle Snatch from Mid Shin x 5
5.  Behind the Neck Snatch Grip Push Press x 5
6. Hang Power Snatch  x 5
7.  Power Snatch x 5

PRE-WOD BREAK/PREP: 18:00 – 21:00 (3 MINS)

WOD: 21:00 – 56:00 (35 MINS)

OPTION 1OPTION 2

“Ketchup and Mustard”
AMRAP X 29 w/ Partner
1 mile run
30 Power Snatches (135/95lb)(61/43kg)
200m Partner Carry
*Work must be divided evenly
“Remote Ketchup and Mustard”
AMRAP X 18
400m run
30 Alt. DB Snatches
50ft Bear Crawl

POST WOD: 56:00 – 60:00 (4 MINS)

ACCESSORYCOOLDOWN
1:00 Feet Up the Wall Stretch
1:00 Hands on Wall Prison Stretch

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