| TIMELINE | INTRODUCTION |
| 0:00 – 11:00 General Warm-Up (11 min) 11:00 – 16:00 Specific Warm-Up (5 min) 16:00 – 36:00 Skill/Strength (20 min) 36:00 -39:00 Pre-WOD Break/Prep (3 min) 39:00 – 57:00 WOD (18 min) 57:00 – 60:00 Accessory/Cool Down/Clean up (3 min) | This week we will eliminate a snatch focusing on a complex of 1 below the knee snatch + 1 snatch. Overall, all athletes should be heavier than they were last week but still prioritize their technique over everything else. Once through the strength complex, we will have members work through a very grippy triplet of DBL DB step-overs, DB Snatches, and T2B. Again, efficient movement and smart breaks will be crucial to avoid all-out grip fatigue. Ideally, all movements will be completed in 3 sets or less, but definitely no more than four. If members do not appropriately scale the DB weight and gymnastics, expect them to push very close to today’s time cap. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. Weight selection should be moderately challenging today allowing the athlete to move well up and over the box and to have some good speed on the snatches. T2B can be scaled as necessary to avoid huge rest breaks between reps | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. Athletes should pick a heavy weight that allows them to get up and over the box without having to adopt any unusual postures to get the work done. DB Snatch should be challenging but all reps should be done with good speed | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. Athletes should pick a heavy weight that allows them to get up and over the box without having to adopt any unusual postures to get the work done. DB Snatch should be challenging but all reps should be done with good speed. Have this group work on T2B today even if this slows them down. Reduce rep numbers before reducing movement difficulty. |
WARM UP: 00:00 – 16:00 (16 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 8/8 Single Arm SDHP 8 Kip Swings 10 Alternating V-Ups 10 Step-Ups | 1 RDS 1. Snatch DL x 8 2. Down Shrug x 8 3. Down Shrug w/ elbows x 8 4. Snatch Pulls x 8 5. Muscle Snatch x 8 6. Power Snatch x 8 |
Skill/Strength: 16:00 – 36:00 (20 MINS)
| OPTION 1 | OPTION 2 |
| Every 2:30 x 6 1 Below the Knee Snatch + 1 Snatch | Every 2:30 x 6 12 Alt. Hang DB Snatch + 10 Alt. DB Snatches (1 DB) |
PRE-WOD BREAK/PREP: 36:00 – 39:00 (3 MINS)
WOD: 39:00 – 57:00 (18 MINS)
| OPTION 1 | OPTION 2 |
| “Stairway to Heaven” 3 RFT 20 DBL DB Box Step Over (50/35lb) (22.5/15kg)(24/20) 16 Alt. DB Snatch 12 T2B 13 MIN CAP | “Remote Stairway to Heaven” 3 RFT 20 DBL DB Lunges 16 Alt. DB Snatch 12 V-Ups 13 MIN CAP |
POST WOD: 57:00 – 60:00 (3 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Forearm Stretch (:30/direction) 1:00 Elevated Pigeon Pose/Side on Box |