A. Four Eyes
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
*Build In Weight On Hang Power Clean*Scoring: Not Scored
* We're combining a strength day with cardio and gymnastics in this interval conditioning piece
* After completing the 3 listed movements, you'll rest until the next round begins
* Rounds begin every 4 minutes [0-4-8-12-16-20]
* With each round, we'll build in weight on the hang power clean
* **Rounds 1-2:** 5 Hang Power Cleans
* **Rounds 3-4:** 4 Hang Power Cleans
* **Rounds 5-6:** 3 Hang Power Cleans
* Your score for each round is the weight lifted for the hang power cleans
* There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
* These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights
## TOES TO BAR
* Choose a rep number or variation that you can complete unbroken each round
* See further down the page for "modifications"
## HANG POWER CLEANS
* A good place to start for your first round will likely be around 70-75% of your 1RM power clean
* We'll test out this estimated opening round weight in our practice round
* All weights should be on the moderately heavy to heavy side
* Each set is designed to be completed unbroken
# GENERAL WARM-UP [5:00 – 12:00]
## 30 Seconds Each
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Single Leg Glute Bridges (30 Seconds Each) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
## 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]
## Couch Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/DfdIPnaaCos)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## TOES TO BAR
### Shoulders Blades
Our first focus on the gymnastics and weightlifting movements today will be the shoulders blades. In the toes to bar, shoulder blade position is important for maintaining an active shoulder, which allows for a safer and stronger push and pull on the bar. Throughout the full movement, we should always be pulling down on the bar to "tuck the shoulder blades in our back pockets". When we lose this active position, we're more likely to end up swinging around on the bar. The "scap pull-ups" in movement prep will get us ready for this, as they work on going from a dead hang to an active hang.
### Fast Transition
The second focus on both movements will be a fast transition. Here, we're talking about a fast transition from foot contact with the bar back into the arch position. Instead of letting gravity do the work, we want to actively pull the heels back into the arch position. When the feet fall down instead of getting pulled down, the upper body and lower body can get out of sync. Manageable sets of 10 reps per round will give us the freedom to be more aggressive with this.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar
## HANG POWER CLEANS
### Shoulder Blades Over Bar
The shoulder blades will serve as a landmark in the hang power cleans. To establish the best leverage, balance, and to utilize more muscle, look to keep the shoulder blades directly over the bar in the hang position. The biggest fault we'll see here is the shoulder blades being too far behind the bar with the knees shot forward. This is a tough position to effectively move the bar from. *Take a look at the Daily Video for a visual of the hang power clean teaching points.*
### Fast Transition
The fast transition we're looking for in the hang power clean is from the eccentric portion of the lift (down) to the concentric point of the lift (up). This quick change of direction allows us to better utilize the stretch reflex and momentum from the top to assist in cleaning the weight. We'll often see athletes pause just above the knees for a few seconds before changing direction. Just like a pausing back squat, there are technique benefits to this, but it makes it a lot harder to lift heavier weights. Two words to keep in mind are *load and explode!*
### Movement Prep
30 Seconds of Hip Hinges (Top of Knee to Hips)
5 High Hang Power Cleans (From Pockets)
5 Hang Power Cleans (From Top of Knees)
*Build to First 2-3 Estimated Weights*
# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
*With Estimated First Round Barbell:*
100 Meter Run
4 Toes to Bar
2 Hang Power Cleans
# STRATEGY + WOD [30:00 – 60:00]
## GENERAL
* There is no time score today, but we're looking for a fast pace on each round
* Let's train quick transitions and unbroken sets under fatigue
* Look to get your hands on the pull-up bar and barbell earlier than you want to
* It can be helpful to chalk up during your rest to avoid extra breaks during your work time
* As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets