A. Blue Steel partner
3 Rounds:
14 Power Snatches (75/55)
14 Sit Ups
14 KB Swings
14 Box Jumps (24/20)
400m Run ( together )
3 Rounds:
14 Power Snatches (75/55)
14 Sit Ups
14 KB Swings
14 Box Jumps (24/20)
400m Run ( together )
3 Rounds:
14 Power Snatches (75/55)
14 Sit Ups
14 KB Swings
14 Box Jumps (24/20)
400m run Scoring: Not Scored
## POWER SNATCHES
* The power snatch comes from the floor and is designed to be very light
* This should be a load that you can complete ideally unbroken each set
## TOES TO BAR
* With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets each round
## BOX JUMPS
* With these being regular box jumps, let's stand to complete extension on top of the box at the finish of each rep
## BIKES
* If you're short on bikes, stagger heats by 3-4 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Row, Echo Bike, or Bike Erg
* 800 Meter Run
* 75/50 Calorie Schwinn Bike
## DAILY VIDEO
[Click Here](https://youtu.be/sueP_7-nT1s)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Sit-ups
Moderate Bike
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Faster Bike
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Arch Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
## Box Jump Warmup
30 Lateral Hops Over Barbell
30 Seconds Box Step-ups
30 Seconds Box Jumps
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Child's Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
## Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
# TEACHING (15:00 – 25:00)
## TOES TO BAR
### Look Straight
During the kip, it is common to see athletes look way down towards the ground in the arch position. Looking down in the arch can limit the size of athlete's kip and restrict their breathing. Let's try to maintain a neutral gaze. Looking straight ahead throughout will help make it easier to breathe and open up the kip swing, which will help with the amount of power generated and the ease of the movement.
### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
### Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## POWER SNATCHES
### Vertical Jump
While the box jumps in today's workout are both a horizontal and vertical jump, we want to keep the power snatch to a purely vertical. Any forward movement of the bar is wasted movement. One way we can do this is by working from the last checkpoint before the jump overhead: the high hang. This pocket position is a very similar torso angle to a vertical dip position of a push jerk. If we can pass through this checkpoint on each rep, we're looking at more efficient reps.
***See the Daily Video for a Visual***
### Movement Prep
Establish High Hang
5 High Hang High Pulls (From Pockets)
5 High Hang Power Snatches
_
3 Hang Power Snatches (Above the Knee)
5 Power Snatches
*Build to Workout Weight*
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round
*With Workout Weight:*
5 Calorie Bike
5 Power Snatches
5 Toes to Bar
5 Box Jumps
5 Calorie Bike
# STRATEGY + WOD (30:00 – 60:00)
## SNATCHES AND TOES TO BAR
* We have a light weight and low reps on the barbell
* That being said, let's see if we can complete the power snatches in 1-2 sets
* The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
* Try to go 7 straight or maybe even a quick 4-3
## BOX JUMPS
* Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
* Since we're not holding onto anything on the box jumps, we can simply keep moving here, finding a pace that supports strong snatches and toes to bar
## BIKE
* Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories
* The main goal here is to keep the second bike the same speed with 10 seconds of the first bike
* If we're able to do that – there's a great chance we paced it out effectively