A. Fight or Flight
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row/Bike or 200m RunScoring: Not Scored
# STIMULUS
* 20's across the board to start off the week
* With two barbell movements prescribed at the same weight, we'll choose our loading based on the hang power snatch, which is the more challenging of the two
* This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout
* Since we have regular box jumps, stand to full extension at the top of each rep
* We can expect to complete somewhere around 3 rounds over the 20 minutes of work
* If you're short on rowers, stagger by 2 minutes
## DAILY VIDEO
[Click Here](https://youtu.be/aNDhyXjTKvA)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 2 Rounds
45 Seconds Squats to Medicine Ball
45 Seconds PVC Pass Throughs
45 Seconds Box Step-ups
45 Seconds PVC Overhead Squats
45 Seconds Easy Row
*15 Seconds of Transition Between Movements (10 Minutes Total)
## 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)
## Medicine Ball Thoracic Opener: 1-2 Minutes
[Click Here](http://youtu.be/mOEpmTo8uuE)
## Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
# TEACHING (15:00 – 25:00)
## BOX JUMPS & HANG POWER SNATCHES
### Jump & Land
The box jump and the hang power snatch are very similar movements. The only difference is that we're moving our body weight on one and a barbell on the other. Simplifying the hang power snatch into two steps can hopefully lead to better execution.
**The main things we're looking for on the box jump are: **
1. Jump hard and open the hips
2. Land in quarter squat on box
**We'll add one small thing to each on what we're looking for on the hang power snatch: **
1. Jump hard and open the hips *before pulling*
2. Land in quarter squat *with bar locked out overhead*
### Box Jump Movement Prep
10 Small Hops + 10 Small Hops (Get the Calves Warm-up Up)
3 Lower Box Jumps
3 Workout Height Box Jumps
### Hang Power Snatch Movement Prep
5 Jump Shrugs (Straight Arms)
5 High Pulls
5 Hang Power Snatches
## WALLBALLS & FRONT SQUATS
### Fingertips
The wallball and front squat are also similar movements. Our focus here is on the fingertips. In the wallball, if we always keep the fingertips pointed towards the target, it will help keep the weight and chest high and lead to better accuracy in the throw. In the front squat, keeping the bar back in the fingertips enables athletes to better drive the elbows away from the knees throughout the squat.
### Wallball Movement Prep
5 Front Squat
5 Push Press
5 Thursters
5 Wallablls
### Front Squat Movement Prep
Establish Front Rack Position
5 Pausing Front Squats (2 Second Pause in Bottom)
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Lighter Barbell Weight:*
5 Wallballs
5 Hang Power Snatches
5 Box Jumps
5 Front Squats
5 Calorie Row
## 1 Round
*With Workout Barbell Weight:*
3 Wallballs
3 Hang Power Snatches
3 Box Jumps
3 Front Squats
3 Calorie Row
# STRATEGY + WOD (35:00 – 60:00)
## Weighted Movements
* With a longer workout, let's break up our weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout
* Here are some options on how to partition the 20 reps:
* **1 Set:** 20
* **2 Sets:** 10-10 or 12-8
* **3 Sets:** 8-7-5
* **4 Sets:** 5-5-5-5
## Box Jumps & Rowing
* The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow
* After the row, we have wallballs
* After the box jumps, we have front squats
* Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements
# AFTER PARTY
## Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats
**Tempo:**
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
**Set 1:** 60%
**Set 2:** 65%
**Sets 3-5:** 70%