Monday

Warm-up
GENERAL WARM UP
0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Spiderman
0:30 Pigeon Pose (L)
0:30 Pigeon Pose (R)
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist)
0:30 Jumping Jacks
0:30 Single Unders

TECHNIQUE & BUILD
LIGHT DUMBBELLS
5 Dumbbell Frog Hops
5 Frog Hop to Deadlifts
5 Frog Hop to Dumbbell Swings
5 Double Dumbbell Hang Power Snatches
[Coach] Have athletes start standing upright- dead hang Point out how difficult it is to snatch without leg/hip drive 5 Double Dumbbell Hang Power Snatches
[Coach] Have athletes pause overhead, lower dumbbell shoulders, call "go" from the shoulders for athletes to start the rep- allowing them to use momentum/hip drive Point out how much easier it is to snatch using leg/hip drive

3 Devil’s Presses

WOD WEIGHT DUMBBELLS
5 Double Dumbbell Deadlifts
5 Double Dumbbell Shoulder to Overhead
5 Double Dumbbell Hang Power Snatches

3 Devil’s Presses

SPECIFIC WARM
TOES TO BAR/DOUBLE UNDERS
10 Scap Retractions
20 Single Unders

5 Kip Swings
20 Single Unders

5 Knees to Chest
15 Jumping Double Taps

5 Toes to Bar
[Coach] Have athletes push down on the bar as they bring their toes to the bar "Don’t just bring your toes to the bar. . . bring the bar to your toes!"
10 Double Unders
[Coach] Have athletes breathe, relax shoulders and grip

Metcon (AMRAP – Rounds and Reps)
Fitness
5 Rounds x AMRAP 3:
4 Devil’s Press (35’s/25’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

Metcon (AMRAP – Rounds and Reps)
Performance
5 Rounds x AMRAP 3:
4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

Metcon
AFTER CLASS
3-5 Sets For Quality:

150-ft. Plate Carry or Front Loaded Carry
1:00 Hip Extension Hold
0:50 Dead Hang From Pull-up Bar

No Rest Between Sets

MOBILITY
1:00 Kneeling Forearm Stretch (0:20 fingers facing knees, 0:20 fingers side to side, 0:20 tops of hands down)
1:00 Child’s Pose