A. Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat SnatchScoring: Not Scored
18 Mins, Build a Heavy Complex
B. Paw Patrol
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)Scoring: Not Scored
## DESCRIPTION & STIMULUS
* Starting the day out with a barbell complex that begins simple and progresses towards the more complicated hang squat snatch
* Similar to Monday's complex, we can build in weight here while keeping good mechanics a top priority
* After the complex, we'll move through 3 higher skilled movements in our conditioning piece, "Paw Patrol"
* To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh
* Adjust reps or choose a variation listed in "Subs" as needed
* Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets
* Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead
## DAILY VIDEO
[Click Here](https://youtu.be/TFEbZ9-toSs)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Sit-ups
Single Unders
PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)
Arch Ups [Video](https://youtu.be/p2ySQvCvIuY)
Single Unders
PVC Overhead Squats
V-Ups with PVC [Video](https://youtu.be/-lvdWJC5b8M)
## 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 – 14:00)
## Couch Stretch: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
# TEACHING (14:00 – 22:00)
## DOUBLE UNDERS & TOES TO BAR
### Right Variation
With the time constraints of a two-part workout day, we'll focus our teaching efforts on the barbell. The main goal for the double unders and toes to bar is ensuring the athletes have the right variation or rep number for them. The right option is the one that is just outside their comfort zone that still allows them to maintain a consistent rhythm. Take a look below for movement prep and subs for each movement.
### Double Under Movement Prep
20 Second Double Taps [Video](https://youtu.be/rvb3aw-019Q)
20 Second Double Under Practice
### Double Under Movement Subs
Reduce Reps
1 Minute of Practice
90 Single Unders
### Toes to Bar Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
### Toes to Bar Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Elbows/Chest/Waist
## HANG SQUAT SNATCHES
### Break It Down
The first two movements of our strength barbell complex today essentially break the hang squat snatch into it's two simpler parts: the hang power snatch and the overhead squat. Layering these movement on top of each other is designed to help athletes move more efficiently once they get to the hang squat snatch. We'll focus on one thing for each lead-up movement, then put it all together for the hang squat snatch. Here are the focuses for each movement:
1. **Hang Power Snatch:** Receive the Bar with Hips Back
2. **Overhead Squat:** Continuous Punch Up with the Upper Body
3. **Hang Power Snatch + Overhead Squat:** Hips Back + Punch Up
4. **Hang Squat Snatch:** Put it All Together
***Take a look at the daily video for a visual of this teaching point. ***
### Movement Prep
4 Hang Power Snatches
4 Pausing Overhead Squats
4 Hang Power Snatch + Overhead Squat
4 Hang Squat Snatches
_
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
# BARBELL COMPLEX (22:00 – 35:00)
* Athletes will have 13 minutes to build to a heavy complex of these 3 movements
* The complex is meant to be completed unbroken
* As a reminder, the hang position is anywhere from above the knee
* It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement
* Ensure that athletes stand to full extension following the hang power snatch, as we do not want to blend the hang power snatch and overhead squat together
# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
10 Double Unders
5 Toes to Bar
3 Hang Squat Snatches
*Performed with Workout Weight*
# STRATEGY + WOD (40:00 – 60:00)
* Grip will likely be a major factor over the course of the 15 minutes today
* We can manage our grip, as well as our speed, from the very first round today
* Let's go purposefully slow and conservative on the first round, using it as our "feel out round"
* Break up each movement more than you think you need to early on
* This will give you a good idea of what pace and break-up plan you can sustain for the entire workout
* It is better to start slow and speed up than it is to start fast and slow down
* Consider the following sets for each movement, taking into account what you see yourself holding 10+ minutes into the workout:
* **Double Unders **
* **1 Set:** 60
* **2 Sets:** 30-30
* **3 Sets:** 20-20-20 or 30-20-10
* **Toes to Bar **
* **1 Set:** 20
* **2 Sets:** 10-10 or 12-8
* **3 Sets:** 8-7-5
* **4 Sets:** 5-5-5-5
* **5 Sets:** 4-4-4-4-4
* **Hang Squat Snatches**
* **1 Set:** 10
* **2 Sets:** 5-5 or 6-4
* **3 Sets:** 4-3-3
# AFTER PARTY
## Gymnastics Conditioning
On the 2:00 x 6 Sets:
50' Handstand Walk
*Sub 1 Minute of Practice if You Don't Have Handstand Walks*