A. "Oil Change"
For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)Scoring: Not Scored
* This 3-station chipper workout includes 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
* We expect this balanced workout to take between 12-20 minutes to complete
## TOES TO BAR
* If you have 20+ unbroken toes to bar when fresh, let's complete this piece as written
* If you're not there just yet, consider reducing the reps or choosing a variation from "modifications"
* This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)
## POWER SNATCH
* If your max power snatch is above 165/115, let's complete the prescribed weight
* If you're not there yet, consider reducing the weight
* Within the workout, we're looking for smaller sets or quick singles
* This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)
## RUN
* See the bottom of the page for running "modifications"
# GENERAL WARM-UP [5:00 – 12:00]
## PVC Warmup
## 30 Seconds Each
Lateral Hops Over PVC Pipe
PVC Straight Leg Swings (15 Seconds Each) [Video](https://youtu.be/foyEIeygllk)
PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)
## 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]
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/tX7NmEeu1aE)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## TOES TO BAR
## Fast Flick
The big theme on our two inside movements is being fast. In the toes to bar, this means closing the gap between the toes and the bar quickly. With 50 reps in a row, being efficient from the beginning will be very helpful. There are essentially two options here. You could go with a straighter leg toes to bar or the "knees to chest + flick the feet" option. A quick flick of the feet at the bar can close this gap effectively and help push off midline fatigue, as you don't have to elevate the whole weight of the legs as much.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
5 Toes to Bar
## POWER SNATCHES
### Fast Under
One way to get under these moderate weight power snatches quickly in order to receive them in a strong, locked out position will be to think of them as high squat snatches. Oftentimes when we think "power snatch" we also think "receive this as high as possible". A power snatch is still considered power as long as we keep the hips above parallel. Today, let's get under these like we would with squat snatches, but cut the squat short. We'll use a short progression of movements to get us there. See the Daily Video for a visual of these teaching points.
### Movement Prep
*With PVC Pipe:*
30 Seconds PVC Half Squats
30 Seconds PVC Power Snatch Balances
30 Seconds PVC Hang Power Snatches
*With Empty Barbell:*
5 Barbell Half Squats
5 Power Snatch Balances
5 Hang Power Snatches
5 Power Snatches
*Build to Lighter Weight*
# PRACTICE ROUNDS [25:00 – 35:00]
## 1 Round
*With Lighter Weight:*
100 Meter Run
5 Toes to Bar
5 Power Snatches
## 1 Round
*With Workout Weight:*
100 Meter Run
3 Toes to Bar
3 Power Snatches
# STRATEGY + WOD [35:00 – 60:00]
## RUN & TOES TO BAR
* There are two options we can consider on the opening two movements of the workout
* **Option 1:** Fast Mile + Smaller Sets of Toes to Bar
* **Option 2:** Controlled Mile + Bigger Sets of Toes to Bar
* Both options will likely produce a similar time result, while playing to different strengths
* If you want to go for big sets of toes to bar today, a slightly slower run may help you accomplish that
* If you know smaller sets are more effective for you on the toes to bar, speeding up your run will help you negate some lost time from the extra breaks
## POWER SNATCHES
* While there were a couple options for approaches on the first two movements, the best approach on the final movement is likely quick singles
* Since we're not cycling sets, the biggest thing we're looking for here is a strong focus and steady rhythm
* Stay close to the bar between reps and look to hold a "robot-like pace" for all 30 reps
* Find that speed that you see yourself holding from the first rep to the last rep
* You can even use your breathing to help maintain this rhythm and to stay composed
* Taking 2-3 big breaths between each rep helps you maintain a similar tempo while keeping your heart rate under control
# AFTER PARTY
## Body Armor
4 Giant Sets:
30 Seconds Max Strict Pull-ups
30 Seconds Max Dumbbell Bench Press
30 Seconds Max Strict Pull-ups
Rest 1:30 Between Sets
# WORKOUT VARIATIONS
## HOME GYM
For Time:
1 Mile Run
50 Toes to Bar
30 Double Dumbbell Power Snatches (50's/35's) [Video](https://youtu.be/YP_e_sndmvk)
#### KILOS
22.5's/15's
# MODIFICATIONS
## RUN
* 2,000 Meter Row
* 1,600 Meter Ski Erg
* 4,000 Meter Bike Erg
* 100/75 Calorie Assault or Echo Bike
* 150/120 Calorie Schwinn Bike
* 1200 Meter Air Runner or Trueform
## TOES TO BAR
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow/Chest/Waist
* Toes Raises [Video](https://youtu.be/Q7T1s_CQ8TM)
* GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)
## POWER SNATCHES
* 30 Double Dumbbell Power Snatches
* 50 Single Dumbbell Power Snatches
* 50 Kettlebell Swings
* 50 Odd Object Ground to Overhead [Video](https://youtu.be/kRsckQhX0is)
* 50 Slamballs [Video](https://www.youtube.com/watch?v=KXCO6_6CAlc)