Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Mountain Climbers
Knee Push-Ups
Chin-up or Chin-up Negatives
Pvc Overhead Squat
Snatch Grip Deadlift High Pull Specific Warm-Up:
20 Seconds Cossack Squat Hold per Side
20 Seconds Ankel Stretch per Side
On Coaches Call Out 8 Pvc Snatch Grip Deadlifts
On Coaches Call Out 8 Pvc Explosvie Snatch Grip Deadlift Shrug
On Coaches Call Out 10 Pvc Snatch Grip Upright Rows
On Coaches Call Out 10 Pvc Snatch Grip Deadlift High Pulls
Toes to Bar Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Beat Swings
Kipping Knee Raises
Kipping Leg Raises
Kipping Knee to Chest
Kipping Knee to Elbows
Kipping Toes to Bar
Bathroom Break and Scaling Options:
Strength
Snatch Grip Deadlift High Pull
Every 1:15 Minutes on the Minute X 5 Rounds
Coaches’ Notes: You Do Not Need to Go Heavy Here Pick a Weight You Can Hold Onto for a While but You Feel Is Tough. We Want to Improve Our Pull Technique.
- Good Start Position
- Solid Push off Floor
- Pull Bar Into Hip
- Finish Tall Pull High
WOD
AMRAP 20
COMPETITIVE
15 Toes to Bar
30 Alternating Lunges
60/48 Cal Row
PERFORMANCE
15 Knees to Chest
30 Alternating Lunges
50/40 Cal Row
LIFESTYLE
15 Leg or Knee Raises
30 Lunges
4 Minute Row
Coaches’ Notes: This Is a Long Workout Avoid Coming Out too Hot. Try to Go Unbroken on the Bodyweight Movements and Use the Row as an Active Recovery.
Large Class Option
In Pairs as Many Reps as Possible for 20 Minutes
20 Toes to Bar Split
30 Sync Alternating Lunges
50 Cal Row Split
Cooldown
1 Minutes per Stretch per Side
Prayer Stretch
Couch Stretch