A. It's Going Down
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Round: 30 Double UndersScoring: Not Scored
* This triplet workout combines large range of motion weightlifting movements with double unders
* The double unders take place after each *set* on the barbell
* The workout flows like this:
21 Hang Power Snatches
30 Double Unders
21 Thrusters
30 Double Unders
18 Hang Power Snatches
30 Double Unders
…
* We expect this piece to take between 15-25 minutes to complete
## HANG POWER SNATCHES
* The barbell movements are designed to be very light
* We're likely choosing our one barbell weight based of this movement, as it is the more challenging of the two
* This should be a load that you are capable of completing 30+ reps unbroken when fresh
* The "hang" position is defined as anywhere above the knees
## THRUSTERS
* This is preferably the same weight as the hang power snatches
* This should be a load that you could also cycle for 30+ unbroken reps when fresh
## DOUBLE UNDERS
* Each set is designed to be small and manageable
* Choose a number or variation that you can complete ideally unbroken each set
# GENERAL WARM-UP [5:00 – 12:00]
## 3 Rounds
30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds Wall Squats with PVC Pipe [Video](https://youtu.be/5Q32xkPbg2A)
30 Seconds Lateral Hops Over PVC Pipe
## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/CwWpf4B1kxM)
# MOBILITY [12:00 – 15:00]
## Barbell Thoracic Opener: 1 Minute
[Video](https://www.youtube.com/watch?v=AGoQN4GtT_U)
## Quad Foam Roll: 45 Seconds Each Side
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/BAZ6Az2jZTs)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## HANG POWER SNATCHES
### Bringing the Weight Down
On both barbell movements today, we'll touch on bringing the weight back down. Similar to the way up, we're looking for an efficient bar path that is close to the body. When performed correctly, athletes will find that they are able to maintain solid balance over the middle of the foot. In the hang power snatch, this involves getting the elbows high as the bar comes back down. Just like we go with elbows high and outside on the way up, look to get the elbows high and outside on the way down. This is much more effective than letting the arms and elbows move forward of the body like in a kettlebell swing. See the Daily Video for a visual of both barbell teaching points.
### Movement Prep
30 Seconds PVC Hang High Pulls
5 Hang High Pulls
5 High Hang Power Snatches (Pockets)
5 Hang Power Snatches (Above the Knee)
## THRUSTERS
### Bringing the Weight Down
The idea on thruster is very similar to that of the hang power snatch. On the way up, the elbows are high enough that they are forward of the barbell. When bringing the weight back down, we can also look to point the elbows forward of the barbell to return the weight to a good front rack position. Getting the head out of the way is also a huge part of this. We can think "head back, elbows forward" as a nice reminder. When done correctly, the barbell sits on the shoulders like it did on the very first rep of the set.
### Movement Prep
30 Seconds PVC Strict Presses
5 Barbell Strict Press
5 Barbell Push Press
5 Front Squats
5 Thrusters
## DOUBLE UNDERS
### Bringing the Rope Around
We talked about bringing the bar back down in the weightlifting movements, so we'll talk about bringing the rope around in the body in the double under. The big thing we'll touch on here is when to jump as the rope moves around the body. The best time to jump is right before the rope makes contact with the floor. Too early or too late of a jump will lead to the rope making contact with the front or underside of the feet. Jumping at the last second better enables the rope to pass around the body twice during the jump. Try it out with single unders first before moving to double unders.
### Movement Prep
30 Seconds Single Unders
30 Seconds Double Under Practice
# PRACTICE ROUNDS [25:00 – 35:00]
## 1 Round
*With Empty Barbell:*
8 Hang Power Snatches
10 Double Unders
8 Thrusters
10 Double Unders
## 1 Round
*With Workout Barbell:*
4 Hang Power Snatches
10 Double Unders
4 Thrusters
# STRATEGY + WOD [35:00 – 60:00]
## BARBELL MOVEMENTS
* The 150 total reps on the barbell will likely provide the biggest challenge of the workout
* This is especially true for the opening two rounds of 21 and 18
* Look to approach the first two rounds with intelligent intensity, as this will help you sustain your efforts through the last three rounds
* Consider the following break-up options for each round:
* **Round of 21:** 12-9 / 7-7-7 / 6-5-5-5
* **Round of 18:** 9-9 / 6-6-6 / 5-5-4-4
* **Round of 15:** 8-7 / 5-5-5 / 4-4-4-3
* **Round of 12:** 6-6 / 4-4-4 / 3-3-3-3
* **Round of 9:** 5-4 / 3-3-3 / 3-2-2-2
## DOUBLE UNDERS
* The double under sets are small enough where unbroken sets are manageable throughout
* Transition from the barbell to the rope at a speed that allows for unbroken sets
* Knowing you're going to be breaking up the barbell movements into a few sets, look to get your hands on the barbell relatively quickly after finishing your double unders
* **For Example:** If you're breaking up the round of 15 into 5-5-5, look to finish your double unders and get right to the bar for the opening set of 5 before taking a rest
* This "just start" mentality is a nice mental win that helps you keep moving forward in the workout
# AFTER PARTY
## Row Conditioning
1000 Meter Row @ 2k Pace + 10 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
750 Meter Row @ 2k Pace + 5 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
500 Meter Row @ 2k Pace
250 Meter Row @ 2k Pace + 30 Seconds
# WORKOUT VARIATIONS
## HOME GYM
21-18-15-12-9:
Single Dumbbell Hang Power Snatch (50/35) [Video](https://youtu.be/MJ_liJhjQoI)
Single Dumbbell Goblet Thrusters (50/35) [Video](https://youtu.be/-R_zfwIR3nU)
After Each Round: 30 Double Unders
#### KILOS
22.5/15
# MODIFICATIONS
## HANG POWER SNATCHES
* Double Dumbbell Hang Power Snatches
* Single Dumbbell Hang Power Snatches
* Kettlebell Swings
* Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* Slamballs [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)
## THRUSTERS
* Double Dumbbell Thrusters
* Single Arm Dumbbell Thrusters [Video](https://youtu.be/OKx4q6b7Zhc)
* Dumbbell Goblet Thrusters [Video](https://youtu.be/-R_zfwIR3nU)
* Odd-Object Thrusters [Video](https://youtu.be/qsHkVCkeab0)
* Wallballs
* Jumping Air Squats [Video](https://youtu.be/_qVg-7q8OG0)
## DOUBLE UNDERS
* Reduce Reps
* 45 Single Unders
* 30 Seconds of Practice
* Double Taps [Video](https://youtu.be/rvb3aw-019Q)
* Line Hops [Video](https://youtu.be/AG3QNJriozI)
* Over-and-Back Dumbbell Hops [Video](https://youtu.be/N9wJ3p1o69I)