Author: WodUp

A. The Drip

In teams of 3:

Teams of 3:
For Time (30 Minute Cap):
60Cal Bike/Row or 400m Run
75 Hang power cleans (light weight)
75 Wall balls

60 Cal Bike/Row or 400m Run
60 bent over row
60 Slam balls

60 Cal Bike/Row or 400m Run
45 Power Snatches
45 Thrusters

60 Cal Bike/Row or 400m Run
30 Push press
30 burpees

60 Cal Bike/Row or 400m Run
15 Front squat
15 chin ups Scoring: Not Scored

# STIMULUS
* One athlete works at a time in this team of 3 workout, splitting reps however you see fit
* The barbell weights increase with each round as the reps decrease
* These two movements are ideally completed at the same weight, unless there is a huge difference in capacity
* Use one barbell and change the weights as you go, but it is ok for multiple barbells if teammates are using different weights
* We'll likely choose our barbell weight based off the Power Snatch
* Use the following guidelines when choosing weights
* **First 2 Bars:** Can complete at least 7-15 reps during the workout
* **Next 2 Bar: **Can complete at least 3-7 reps during the workout
* **Last Bar:** Can complete at least 1-3 reps during the workout
* Complete as much work as you can before the 30 minute cap
* If you hit the cap, put 30:00 as the score and note total completed reps in the notes
* Mixed teams will complete the following bike calories:
* **2 Girls, 1 Guy:** 60
* **2 Guys, 1 Girl:** 65
* If Unable to Assault Bike, complete one of the following:
* Equal Calorie Row, Erg Bike, or Echo Bike
* 100/75 Calorie Schwinn Bike

## DAILY VIDEO
[Click Here](https://youtu.be/5cklF6moKR8)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Round
### 30 Seconds Each
Easy Bike
Pausing Air Squats (2 Seconds in Bottom)

Easy Bike
Air Squats

Easy Bike
Air Squats with Arm Overhead

## 2 Rounds
### 30 Seconds Each
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Overhead Squats
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
PVC Power Snatches

## 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)

# TEACHING + WEIGHT BUILD (12:00 – 25:00)
## POWER SNATCHES
### Bar on the Body
The simple focus on both of today's barbell movements is to keep the bar on the body. During the power snatch, this means getting the elbows high in the pull up so that the bar "sneaks under your shirt". This is the opposite of letting the bar swing away from the body like a kettlebell. At the lighter weights, athletes would be able to get away with swinging the weight away, but keeping the bar on the body at the lighter weights will build good habits for the heavier loads, where a close bar path is a must.

### Movement Prep
5 Hang High Pulls
5 High Pulls
3 Hang Power Snatches
3 Power Snatches

## THRUSTERS
### Bar on the Body
In the thruster, we want to keep the bar on the body in different ways. On the way up, let's make sure the bar stays glued to the body until the hips open.This helps us use our bigger muscles first before passing off to the arms. On the way down, let's make sure the bar hits the shoulder before the squat begins. This helps a ton with balance throughout the thruster. ***See the daily video for a visual keeping the bar on the body in both barbell movements. ***

### Movement Prep
5 Front Squats
5 Squat Jumps
5 Thrusters

*Build to Workout Weights*

# PRACTICE ROUND
*No Practice Round Today to Give Teams More Time to Build in Weight and Work Through Logistics*

# STRATEGY + WOD (25:00 – 60:00)
## BIKE
* The goal on the bike, and in the workout in general, is to move fast and switch out before you start to slow down or grind through reps
* Consider the following break-up strategy for the bike each round:
* **2 Sets Each (Guys):** 15-15-15 + 10-10-10
* **3 Sets Each (Guys):** 10-10-10 + 8-8-8 + 7-7-7
* **2 Sets Each (Girls):** 10-10-10 + 7-7-6
* **3 Sets Each (Girls):** 7-7-6 + 5-5-5 + 5-5-5

## SNATCHES
* With the snatches coming down the ground each rep, we can afford to hold on for smaller sets when compared to the thrusters
* Unlike the bike that counts for you, tell your teammates where you are in the set after completing your reps on the barbell
* Consider completing the below rep ranges at each barbell before switching off to your partner:
* **1st Bar:** 7-15 Reps
* **2nd Bar:** 7-10 Reps
* **3rd Bar:** 5-7 Reps
* **4th Bar:** 1-5 Reps
* **5th Bar:** 1-3 Reps

## THRUSTERS
* Since the barbell stays on the shoulders in the thruster, let's aim to hold on for slightly larger sets than the snatches if possible due to the longer transition
* Consider completing the below rep ranges at each barbell before switching off to your partner:
* **1st Bar:** 10-15 Reps
* **2nd Bar:** 10-12 Reps
* **3rd Bar:** 7-10 Reps
* **4th Bar:** 5-7 Reps
* **5th Bar:** 3-5 Reps

# AFTER PARTY
## Gymnastic Skill
15 Minute Recovery Row

*On the 0-4-8-12:*
50' Handstand Walk

View on WodUp

A. Marston

AMRAP 20:
1 Controlled Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell BurpeesScoring: Not Scored

# WORKOUT BACKGROUND
* Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
* Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

# STIMULUS
* The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
* This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps
* The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
* Choose a toes to bar variation that you are capable of completing 15+ reps unbroken when fresh
* You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

## DAILY VIDEO
[Click Here](https://youtu.be/BFl5GRBvE2Q)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 5 Minutes For Quality
5 Push-up to Down Dogs [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell

## 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)
## Barbell Assisted Straddle Stretch: 1 Minute
[Click Here]()

## Pec Stretch on Wall: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

# TEACHING (15:00 – 25:00)
## LATERAL BARBELL BURPEES
### Fall Down
We're going to need the upper body quite a bit for pushing down on the bar in the toes to bar, so let's preserve it as much as we can during the lateral barbell burpees. Let gravity do the work on the way down. Instead of controlling the descent with the arms, simply flop down to the ground each time. The work happens on the way up, not the way down.

### Movement Prep
3 Burpees
3 Lateral Barbell Burpees

## TOES TO BAR
### Pull Down on the Bar
A huge part of effective movement, whether it be weightlifting or gymnastics, is an active shoulder. This is the most stable position for the shoulder when working against a load. The 'scap pull-up' we commonly do in movement prep moves us from a dead hang to and active hang position. This active hang position is not only the most stable position for the shoulder, but it also allows us to maintain the best rhythm with our kip. During your toes to bar today, focus on constantly maintaining and active hang instead of a dead hang.

### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar

### Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow / Chest / Waist

## DEADLIFTS
### Pull Up on the Bar
We can use an unlikely body part to set us in a good position today with the deadlift: our ears. Before we lift the bar off the floor, we want to pull ourselves down into position by pulling up on the bar. When this happens, we’ll hear a little clicking sound made by the plates and bar. This is called “taking the slack out of the bar”. When we get rid of the slack, we engage our muscles, set the back into a good position, press the legs into the ground without lifting the bar, and squeeze the arms tight to the body. ***See the Daily Video for a visual of taking the slack out of the bar.***

### Movement Prep
*With Light Plates on the Bar:*
10 Deadlifts

*Build to Slightly Heavier Weight:*
5 Deadlifts

*Build to Weight 1 Jump Away From Workout Weight:*
Complete 1st Practice Round

# PRACTICE ROUNDS (25:00 – 35:00)
# 2 Rounds
*Performed With Lighter Deadlift Weight*
3 Deadlifts
3 Toes to Bar
3 Lateral Barbell Burpees

# 2 Rounds
*Performed With Workout Deadlift Weight*
1 Deadlift
2 Toes to Bar
3 Lateral Barbell Burpees

# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
* The speed we begin with should be a speed we see ourselves holding around the 12-15 minute mark
* Use chips or tally marks to keep track of your rounds and reps
* Having a goal for each round split can also be helpful for staying focused on the task at hand in this longer workout
* **For Example:** 2 Minute Round Splits Gets You 10 Rounds Total

## TOES TO BAR
* The toes to bar is the only movement we'll break-up today
* There is truly no wrong option here – pick the strategy that you see yourself being able to move the most and rest the least with
* Here are some options:
* **1 Set:** 10
* **2 Sets:** 5-5 or 6-4
* **3 Sets:** 4-3-3
* **4 Sets: **4-3-2-1
* **5 Sets:** 2's
* **10 Sets:** Singles

## LATERAL BARBELL BURPEES AND DEADLIFTS
* We can almost combine these two stations for max efficiency
* The goal on the burpees is to simply find a speed that allows you to immediately transition to the bar for the single deadlift
* Like we said before, the goal is to move for 20 minutes
* Pick a burpee pace that you could see yourself holding for 20 minutes straight
* This easy-moderate pace keeps you moving and keeps the heart rate on the lower side, allowing you to attack the barbell
* This controlled pace is better than fast burpees with breaks built in, as those are less consistent across the workout and keep you from continuing to move forward

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A. Alternating Sets: Barbell Bench Press, Barbell Single Leg Romanian Deadlift, Dumbbell Bicep Curl

4 sets, for quality, of:
A1. 2-5 Barbell Bench Presses @ 100%A2. 6-8 Barbell Single Leg Romanian Deadlifts @ 100%A3. 8 Dumbbell Bicep Curls

B. 5 Rounds for Time:

– 8 Dumbbell Snatches
– 12 AbMat Sit-Ups
– 16 Kettlebell Swings
– Run 200 meters

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A. Grim Reaper

AMRAP 5:
21-15-9:
Overhead Squats
Toes to Bar

Rest 5 Minutes

AMRAP 5
Row/Bike

Rest 5 minutes

AMRAP 5:
15-12-9
Thrusters
Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5
Row/BikeScoring: Not Scored

## STIMULUS
* In today's conditioning piece, we'll work through two 5-minute AMRAPs with 5 minutes of rest between
* Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
* The barbell weight is ideally the same for both movements unless your thruster and overhead squat capacity are drastically different
* Choose gymnastics variations that you could complete 15+ reps of both movements unbroken when fresh
* You could also keep the weights and variations the same and adjust the volume:
* **First AMRAP Example**: 15-12-9
* **Second AMRAP Example**: 12-9-6
* If you finish the set of 9's within these windows, you'll move back to the large opening set
* Your score for each couplet is the total number of reps completed

## DAILY VIDEO
[Click Here](https://youtu.be/-4X1k4gaZZ8)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Rounds
**30 Seconds Each:**
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)

*Attempt to Get More Narrow on PVC Pipe with Each Round

## 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)

# TEACHING (12:00 – 22:00)
## GYMNASTICS MOVEMENTS
### Tight Arch
Switching our body from an arch position to a hollow position is what gives us power. If we have more tension in our arch swing, we're going to be able to generate more power in both of these gymnastics movements today. In our arch swing, let's focus on keeping the legs long, hips pushed forward, and chest open.

### Chest to Bar Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows

### Toes to Bar Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow / Chest / Waist

## BARBELL MOVEMENTS
### Tight Squat
Bracing our midline properly during these squatting movements will help us better support the barbell, maintain balance, and stay in a strong and stable position. Especially on the overhead squat, where balance is more challenging, bracing can be very important. **Take a look at the daily video for a visual of how to breathe and brace properly for these squats. **

# PRACTICE ROUNDS (17:00-22:00)
## 1 Round
*Performed With Lighter Weight*
5 Overhead Squats
5 Toes to Bar
5 Thrusters
5 Pull-ups

# 1 Round
*Performed With Workout Weight*
3 Overhead Squats
3 Toes to Bar
3 Thrusters
3 Chest to Bar Pull-ups

# STRATEGY + WOD (25:00 – 60:00)
## GENERAL
* On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
* Aim to complete each barbell set with no more than 1 break
* A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
* Quick sets and quick breaks is ideal on the gymnastics movements
* Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
* See below for possible break-up strategies for each set of barbell or gymnastics

## FIRST AMRAP
* **Set of 21:** 21 / 12-9 / 7-7-7 / 7 Sets of 3
* **Set of 15:** 15 / 8-7 / 5-5-5 / 5 Sets of 3
* **Set of 9:** 9 / 5-4 / 3 Sets of 3

## SECOND AMRAP
* **Set of 15:** 15 / 8-7 / 5-5-5 / 5 Sets of 3
* **Set of 12:** 12 / 7-5 / 4-4-4 / 4 Sets of 3
* **Set of 9:** 9 / 5-4 / 3 Sets of 3

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A. 2 Pause Power Cleans @ 100%

Build to Heavy 2 in 15 Minutes

B. Zoolander

AMRAP 15:
30 Double Unders
10 Power Cleans (Medium Heavy)
30 Double Unders
10 Lateral Barbell BurpeesScoring: Not Scored

## STIMULUS
* The Power Clean is a big focus of this two part workout
* Our strength/technique piece is designed to prime us for the power cleans in the workout
* Choose a barbell weight for "Zoolander" that you could cycle for 10+ reps unbroken when fresh, knowing you'll likely opt for quick singles or small sets during the workout
* The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
* For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar
* Your score today is total rounds and reps completed across the 15 minutes
* We can expect to complete somewhere around 5 rounds today

## DAILY VIDEO
[Click Here](https://youtu.be/t_xL-zn2wgY)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds Each
Single Unders
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)

Single Unders
Frog Hops [Click Here](https://www.youtube.com/watch?v=VoIEWe3UfCY)
Single Leg Glute Bridge (30 Seconds Each Side) [Click Here](https://youtu.be/TQt2I73oL6Y)

Single Unders
Slow Burpees
Glute Bridge Walkouts [Click Here](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)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)

## Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)

# TEACHING (15:00 – 23:00)
## LATERAL BARBELL BURPEES
### Feet Back
When jumping laterally over the bar, it is more efficient to kick the feet back than to bring the knees up. When we bring the knees up, we have to move the entire weight of the lower legs up and over the barbell. When we kick the feet back, we move less weight, because we are now only hinging from the knee down. Think feet back instead of knees up.

### Movement Prep
10 Lateral Hops Over Barbell
5 Slow Lateral Barbell Burpees

## DOUBLE UNDERS
### Feet Under the Body
When doing single unders or double unders, let's think about keeping the feet underneath the body throughout the entire jump. Pushing the feet through the floor allows us to get sufficient height, which gives the rope more time to pass around the body twice. Keeping the feet underneath the body also prevents any kicking forward or back, which only creates moving targets for the rope to make contact with, leading to trips.

### Movement Prep
30 Seconds of Double Taps
30 Seconds of Double Under Practice

### Movement Subs
* Reduce Reps
* 30 Seconds of Practice
* 45 Single Unders

## POWER CLEANS
### Feet Under the Body
Just like the jump rope, let's aim to keep the feet under the body when power cleaning. We want to move from a jumping position, where the feet are underneath the hips, to a landing position, where the feet are at shoulder width. A common fault on the power clean is 'starfishing' the feet out wide. We'll work a movement called 'no feet power cleans' to work on this proper landing position. ***Take a look at the daily video for a visual. ***

### Movement Prep
5 'No Feet' Hang Power Cleans
5 'No Feet' Power Cleans
5 Power Cleans
_
3 Pausing Power Cleans (2 Seconds at Knee & Receiving Position)

# PAUSING POWER CLEAN (23:00 – 35:00)
* Athletes will have 12 minutes to build to a heavy, but good looking set of 2
* The 2 reps do not have to be completed touch and go, as the priority is quality over speed
* The pauses take places for 2 seconds at knee level and in the receiving position of the power clean
* This is a great time to get around to each athlete for at least 1 piece of feedback on their power cleans
* This makes it easier to reference your feedback during the workout

# TRANSITION + PRACTICE ROUND (35:00 – 40:00)
## 1 Round
10 Double Unders
3 Power Cleans
3 Lateral Barbell Burpees

*Performed With Workout Weight

# STRATEGY + WOD (40:00 – 60:00)
## DOUBLE UNDERS
* With small sets of double unders today, let's aim to complete these in 1-2 sets (30, 15-15, or 20-10)
* One thing that makes a huge difference in a workout with a lot of transitions to and from the rope is making sure to place the rope down neatly
* **For Example:** Say you were to get 5 rounds and spend 10 seconds gathering your rope every time – that is over a minute and a half lost to simply finding your rope

## POWER CLEANS
* Singles are likely the most consistent option across the board, as we have to come back down to the ground anyways
* The one place you could change your speed is by adjusting the speed between reps
* When deciding on your speed between reps, in the grand scheme of the workout, make sure to find a pace that doesn't negatively effect the other movements
* If you do want to 'touch and go' these sets, consider the following options:
* **1 Set:** 10
* **2 Sets:** 5-5
* **3 Sets:** 4-3-3
* **4 Sets:** 4-3-2-1
* **5 Sets:** 2's

## LATERAL BARBELL BURPEES
* The lateral barbell burpees are very much like the power cleans in that we just want to keep moving forward
* Find a steady pace for these 10 reps that allows you to immediately transition back to your rope for the double unders
* Smooth is fast in this 15 minute workout

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A. Alternating Sets: Push Jerk, Prowler Push

5 sets, for quality, of:
A1. 2-5 Push Jerks @ 100%A2. Prowler Push 30-60 meters

B. iMax

On the 3:00 x 5 Rounds:
15 Slamballs (30/20)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push JerkScoring: Not Scored

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A. Fight or Flight

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row/Bike or 200m RunScoring: Not Scored

# STIMULUS
* 20's across the board to start off the week
* With two barbell movements prescribed at the same weight, we'll choose our loading based on the hang power snatch, which is the more challenging of the two
* This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout
* Since we have regular box jumps, stand to full extension at the top of each rep
* We can expect to complete somewhere around 3 rounds over the 20 minutes of work
* If you're short on rowers, stagger by 2 minutes

## DAILY VIDEO
[Click Here](https://youtu.be/aNDhyXjTKvA)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 2 Rounds
45 Seconds Squats to Medicine Ball
45 Seconds PVC Pass Throughs
45 Seconds Box Step-ups
45 Seconds PVC Overhead Squats
45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

## 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: 1-2 Minutes
[Click Here](http://youtu.be/mOEpmTo8uuE)

## Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)

# TEACHING (15:00 – 25:00)
## BOX JUMPS & HANG POWER SNATCHES
### Jump & Land
The box jump and the hang power snatch are very similar movements. The only difference is that we're moving our body weight on one and a barbell on the other. Simplifying the hang power snatch into two steps can hopefully lead to better execution.

**The main things we're looking for on the box jump are: **
1. Jump hard and open the hips
2. Land in quarter squat on box

**We'll add one small thing to each on what we're looking for on the hang power snatch: **
1. Jump hard and open the hips *before pulling*
2. Land in quarter squat *with bar locked out overhead*

### Box Jump Movement Prep
10 Small Hops + 10 Small Hops (Get the Calves Warm-up Up)
3 Lower Box Jumps
3 Workout Height Box Jumps

### Hang Power Snatch Movement Prep
5 Jump Shrugs (Straight Arms)
5 High Pulls
5 Hang Power Snatches

## WALLBALLS & FRONT SQUATS
### Fingertips
The wallball and front squat are also similar movements. Our focus here is on the fingertips. In the wallball, if we always keep the fingertips pointed towards the target, it will help keep the weight and chest high and lead to better accuracy in the throw. In the front squat, keeping the bar back in the fingertips enables athletes to better drive the elbows away from the knees throughout the squat.

### Wallball Movement Prep
5 Front Squat
5 Push Press
5 Thursters
5 Wallablls

### Front Squat Movement Prep
Establish Front Rack Position
5 Pausing Front Squats (2 Second Pause in Bottom)

# PRACTICE ROUNDS (25:00 – 35:00)
## 1 Round
*With Lighter Barbell Weight:*
5 Wallballs
5 Hang Power Snatches
5 Box Jumps
5 Front Squats
5 Calorie Row

## 1 Round
*With Workout Barbell Weight:*
3 Wallballs
3 Hang Power Snatches
3 Box Jumps
3 Front Squats
3 Calorie Row

# STRATEGY + WOD (35:00 – 60:00)
## Weighted Movements
* With a longer workout, let's break up our weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout
* Here are some options on how to partition the 20 reps:
* **1 Set:** 20
* **2 Sets:** 10-10 or 12-8
* **3 Sets:** 8-7-5
* **4 Sets:** 5-5-5-5

## Box Jumps & Rowing
* The box jumps and row are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow
* After the row, we have wallballs
* After the box jumps, we have front squats
* Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements

# AFTER PARTY
## Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

**Tempo:**
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

**Set 1:** 60%
**Set 2:** 65%
**Sets 3-5:** 70%

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A. Quarter Pounder

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35Scoring: Not Scored

* Running is paired with 3 dumbbell movements in this longer Saturday workout
* We expect this 2 round workout to take somewhere in the 20-30 minute range to complete

## DUMBBELL MOVEMENTS
* We'll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
* It is ok to use a different weight for the step-ups than you use for the Hang Clean & Jerks and Snatches
* **Box Step-ups:** Alternate Legs Every Rep
* **Hang Clean and Jerks:** Alternate Arms Every 5 Reps
* **Power Snatches:** Alternate Arms Every Rep

## RUN
* If unable to run, complete one of the following:
* 500/400 Meter Row
* 800 Meter Bike Erg
* 28/20 Calorie Assault or Echo Bike
* 40/28 Calorie Schwinn Bike

## DAILY VIDEO
[Click Here](https://youtu.be/Rn7DKlXU8zw)

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Warmup Run
400 Meter Easy Jog

## 1 Minute Each
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)

## 30 Seconds Each Side
*Perfomed With Light Dumbbell*
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat

# TEACHING (12:00 – 20:00)
## DUMBBELL MOVEMENTS
### Fast Extension
On all three dumbbell movements today, let's focus on a fast lower body extension:
1. **Box Step-ups:** Straighten the Leg fast and then bring the other foot on the box
2. **Dumbbell Snatches:** Jump strong with arms straight
3. **Hang Clean and Jerks:** Jump the weight to the shoulder and jump the weight overhead, don't pull and press

**Take a look at the daily video for a visual of all 3 teaching points***

### Step-up Movement Prep
*On Lower Box:*
8 Alternating Step-ups (No Weight)
6 Alternating Step-ups (Light Weight)
4 Alternating Step-ups (Workout Weight)

### Snatch Movement Prep
*Each Side With Lighter Weight:*
3 Jump & Shrugs (Straight Arms)
3 High Pulls
3 Strict Press
6 Alternating Snatches

### Hang Clean & Jerk Movement Prep
*Each Side With Lighter Weight:*
6 Dumbbell Swings
6 Push Jerks
6 Hang Clean & Jerks (3 Each Side)

# PRACTICE ROUND (20:00 – 25:00)
## 1 Round
*With Workout Weight and Height*
100 Meter Run
4 Single Dumbbell Box Step-ups
4 Single Dumbbell Hang Clean and Jerks
4 Single Dumbbell Power Snatches

# STRATEGY + WOD (25:00 – 60:00)
## General
* The first priority of this workout is to stay moving on the dumbbell
* This is a great day to push for big, scary sets on all 3 movements
* The less breaks we can take on the dumbbell, the more time we spend moving forward
* Speed on the run is our second priority
* These are less important because we're always going to be moving on the runs, no matter the speed
* If you're confident in big sets on the bell under fatigue, run a little faster
* If you know you're going to need some more time before getting back on the bell for a big set, run slower to help you recover for the weighted movement

## Dumbbell Movements
### Step-ups
* One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder
* This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements
* Holding it here also allows you to ideally not have to stop moving

### Hang Clean and Jerks
* On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works
* To help you hold on, don't think of it as one big set
* Approach the 30 reps as 3 sets of 5 on each arm, as we're required to switch sides every 5 reps
* If you need to break, take one break at the halfway point (15 rep mark)

### Snatches
* Switching on the floor is slower, but can help you stay steadily moving forward
* Switching hands in the air is definitely faster, but can be more taxing on the lungs
* Just like the clean and jerks, try to minimize your breaks here
* If you need to take some quick breaks, consider the following:
* **1 Set:** 30
* **2 Sets:** 15-15
* **3 Sets:** 10-10-10 or 12-10-8

## Breathing
* An important thing that will help you stay composed on all the dumbbell movements (and the runs) is to control the rhythm of your breath
* Make sure to breathe out at the top of each movement – as focusing on your breathing will allow you to hang on for longer sets

# AFTER PARTY
## Skill Conditioning
5 Rounds:
20 GHD Sit-ups
35 Double Unders
50' Handstand Walk

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10-12

A. Alternating Sets: Shoulder Press, Bench Dip, Strict Toes to Bar

4 sets, for quality, of:
A1. 8-10 Shoulder PressesA2. 8-10 Bench DipsA3. 8-10 Strict Toes to Bars

B. 4 Rounds for Time:

– 20 Dumbbell Snatches
– 20 Windscreen Wipers
– Run 400 meters

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A. I'm Home 2020

5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-upsScoring: Not Scored

Home Workout!
Happy 2020 everyone!

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