A. Foot Locker
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
Directly Into…
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)Scoring: Not Scored
* Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout
* There is no rest between each of the 5 round pieces
* The score is total time it takes to complete the 10 total rounds
* We expect this workout to take around 10-18 minutes to complete
## WEIGHTED MOVEMENTS
* The barbell is intended to be very light
* This should be a weight that athletes can complete the power snatches in 2 sets and the overhead squats in 1
* Athletes should choose a medicine ball weight that allows them to complete the wallballs is 2 sets
## TOES TO BAR
* Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets
## DAILY VIDEO
[Click Here](https://youtu.be/wht3wwE9bDc)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Air Squats to Medicine Ball
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side) [Video](https://youtu.be/foyEIeygllk)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Air Squats to Medicine Ball
PVC Overhead Squats
## Body Positions
### 2 Sets
20 Seconds PVC Hollow Hold [Video](https://youtu.be/NsElA8x9pvo)
10 Seconds Rest
20 Seconds PVC Arch Hold [Video](https://youtu.be/ZWSDpsgZH4w)
10 Seconds Rest
20 Seconds PVC V-Ups [Video]([Video](https://youtu.be/-lvdWJC5b8M))
10 Seconds Rest
## 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 Minute
[Video](http://youtu.be/mOEpmTo8uuE)
## Barbell Ankle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=VSqAZzdB-UA)
# TEACHING (15:00 – 25:00)
## WALLBALLS
### Elbows
The theme on all our movements today is the elbows. The goal on the wallball is to keep the elbows high enough in the squat so that the triceps are parallel to the ground. When the elbows drop, we have to throw the ball a further distance from a poor position. Keep the elbows up and ball high.
### Movement Prep
5 Pausing Front Squats
5 Push Press
5 Wallballs
## TOES TO BAR
### Elbows
To maintain a solid rhythm on toes to bar, we can think about getting the upper body in front of the elbows in the arch position and behind the elbows in the hollow position. The toes to bar is initiated with the shoulders. When athletes lose their kipping rhythm, it’s often because the shoulders aren’t doing their job. In this case, the elbows would stay in line with the upper body as the legs flail around. To keep a good rhythm and develop power, pull the upper body forward of the elbows as you “reload” in the arch, and press the upper body behind the elbows as the feet move up towards the bar.
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
## Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## POWER SNATCHES
### Elbows
In the power snatch, we can think about the elbows in two places:
1. **The Jump:** Let’s keep the elbows locked until we “jump” with the lower body and create the weightless moment on the bar. Avoid bending the arms before the lower body extends.
2. **The Pull:** After we jump, we pull. Let’s pull the elbows high and outside so the bar lifts the shirt on the way up. Try to avoid letting the bar swing away from the body like a kettlebell.
### Movement Prep
3 Hang Jump Shrugs (Elbows Locked)
3 Hang High Pulls
3 Hang Power Snatches
3 Power Snatches
## OVERHEAD SQUATS
### Elbows
The externally rotated shoulder is the most secure position to support the bar overhead. This is something we want to strive for in the overhead squat. To get there, we can think about pointing the elbows down to the ground instead of behind you. When the elbows are pointed behind you, it means the shoulders are internally rotated. Work hard with the upper body during the overhead squat.
***See more on the Overhead Squat in the Daily Video***
### Movement Prep
5 PVC Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Pausing Overhead Squats (3 Seconds in Bottom)
5 Barbell Overhead Squats (No Pause)
# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Empty Barbell:*
5 Toes to Bar
5 Wallballs
5 Power Snatches
5 Overhead Squats
## 1 Round
*With Workout Weight Barbell:*
3 Toes to Bar
3 Wallballs
3 Power Snatches
3 Overhead Squats
# STRATEGY + WOD (35:00 – 60:00)
## PART 1
* The rep numbers in the first part of today’s workout are manageable enough that you *could* shoot for big sets throughout
* While we *could* go for this approach, let’s also consider that there is a second part to this workout
* See if you can pick at least one movement to go big sets on and one to chip away at
* 2 quick sets on toes to bar and 1 set on wallballs will be a common approach
* Think about the following sets:
* **Wallballs:** 15 or 8-7
* **Toes to Bar:** 9, 5-4, or 4-3-2
## PART 2
* Part 2 is all about the overhead squat
* Let’s try to break up the power snatches and fight through big sets of overhead squats
* The snatches are the best place to break since the bar comes back down to the ground for each rep
* If we break excessively on the overhead squat, it means we’re doing extra snatches that don’t count towards our score
* Rest as needed before completing your final power snatch to allow for a strong set of overhead squats
* Think about the following sets:
**Power Snatches:** 8-1 or 5-3-1
**Overhead Squats:** 15 or 8-7