WORKOUT

PLAYBACK

AMRAP 5: 

3 Rounds:

14 Dumbbell Snatches @dumbbell(50/35) 

14 Pull-ups 

Time Remaining: Max Calorie Bike Erg 

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Rest 5 Minutes 

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AMRAP 5: 

2 Rounds:

14 Dumbbell Snatches @dumbbell(50/35) 

14 Pull-ups 

Time Remaining: Max Calorie Bike Erg 

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Rest 5 Minutes 

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AMRAP 5: 

1 Round: 

14 Dumbbell Snatches @dumbbell(50/35) 

14 Pull-ups 

Time Remaining: Max Calorie Bike Erg 

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KG | (22.5/15)

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OPEN-GAMES

AMRAP 5: 

3 Rounds:

14 Alternating Dumbbell Snatches, @dumbbell(70/50) 

7 Bar Muscle-ups

Time Remaining: Max Calorie Echo Bike

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Rest 5 Minutes 

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AMRAP 5: 

2 Rounds:

14 Alternating Dumbbell Snatches, @dumbbell(70/50) 

7 Bar Muscle-ups

Time Remaining: Max Calorie Echo Bike

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Rest 5 Minutes 

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AMRAP 5: 

1 Round: 

14 Alternating Dumbbell Snatches, @dumbbell(70/50) 

7 Bar Muscle-ups

Time Remaining: Max Calorie Echo Bike

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OPEN/QUARTERS Athletes: Use 50/35 lb dumbbell

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FOR THE COACH

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Stimulus 

• Workout brief: https://youtu.be/AQ2Hl-_z1cM
• Resource Links: CompTrain Gym Resource Drive
• In today’s workout we want to choose weight / variations that allow for 20 snatches + 10 pull-ups roughly on the minute. This means you should have about 2-3-4 minutes respectively on the bike each round. 
• Snatch: light to moderate. Unbroken.
• Pull ups: 2 Sets 
• Bike: 2 / 3 /4 minutes.  

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The One | Teaching Focus 

• DB Snatch 

• The DB snatch is an excellent way to teach core-to-extremity. We can dial in the timing of our pull as well as the position of the DB throughout the pull. 

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Through Line 

• Elbows 

• In the DB snatch, send the elbow high and outside before turning over into your press. 
• In the pull up, pull the elbows back and down at the top of your rep. 
• On the bike, lean shoulders over the elbows to to maximize the use of your bodyweight 

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Modifications

DB Snatch 

• Reduce load 
• Hang variation 

Pull ups 

• Reduce volume 
• Band assisted 
• Jumping with controlled eccentric 
• Ring row 

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Logistics

• With a 1:1 work and rest today you can manage a large class by having one group work while the other rests. Plan for 30 minutes in the case that you need to run 2 groups. Set up your room prior to class so that you can control the flow.

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LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

• Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

• Get out DBs
• 2 Rounds 
• :60 Bike 
• :20 Plank to alternating toe tap
• :20 Inchworm with push up 
• :20 Scorpions 
• :20 knuckle draggers 
• :20 dead hang from rig 

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Specific Warm Up (10 Minutes) (9-19)

Pull up 

• 5 Scap pull ups 
• 10 Kips 
• 5 Kip Swings 
• 5 Jumping pull ups with negatives 

• Ring rows modification 

• 3 Workout movement 

DB Snatch 

• 6 Alternating DB deadlift 

1. Focus on driving through the legs 

• 6 Alternating DB deadlift & shrug 

1. Focus on timing of stand then shrug 

• 6 Alternating DB high pull 

1. Focus on elbows high and outside. DB close to body

• 4 Alternating muscle snatch 

1. Focus on power out of the legs/hips and DB close to the body. 

• 4 Alternating DB snatch 

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Primer (6 Minutes) (19-25)

• Practice Round 

1. 20 Alternating DB Snatch 
2. Or unbroken set
3. 10 Pull ups 
4. 1:00 bike 
5. Athletes should modify to rep loads they intend to do in the workout. If Snatch and pull ups take longer than :60 they should modify. 

• Break
• Workout adjustments if needed

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Workout (30 Minutes) (25-55)

Look For 

• DB Snatch: Through line of elbows high and outside. DB close to body. Finish drive with legs and hips before pulling with arms. 
• Pull ups. Through line of pull the elbows down and back at the top of the rep. 
• Bike. Through line of body position of shoulders over elbows to maximize the use of bodyweight. 

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• Post Workout Clean Up & Chat (55-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 5: 

3 Rounds:

20 Dumbbell Snatches (50/35) 

10 Burpees 

Time Remaining: Max reps alternating goblet lunges 

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Rest 5 Minutes 

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AMRAP 5: 

2 Rounds:

20 Dumbbell Snatches (50/35) 

10 Burpees

Time Remaining: Max reps goblet squat 

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Rest 5 Minutes 

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AMRAP 5: 

1 Round: 

20 Dumbbell Snatches (50/35) 

10 Burpees

Time Remaining: Max reps alternating single arm DB devils press

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Mindset 

“Water the flowers, not the weeds.”

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Imagine your vision being a water hose. 

And wherever your attention goes, you water. 

Whatever we water… grows.

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There is truth behind this. Every day, we are going to spend our water (our thoughts) on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

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But the opposite is also true.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

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After Party 

3 Sets 

12 Single leg DB RDL right 

12 Single leg DB RDL left 

12 Alternating DB front rack box step up

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