The WODAPALOOZA International Online qualifier kicks off TODAY, and last Monday, they released the first workout.

It is:

AMRAP 9

3 Hang Power Snatches @ 75 lbs  / 55 lbs

3 Overhead Squats @ 75 lbs / 55 lbs

30 Double Unders

+ 3 Hang Power Snatches / Overhead Squats per round (3/3, 6/6, 9/9, 12/12, etc).

This is a spicy burner, and a good one to run through for a class. I’ll highlight quick strategy tips and provide an hour-long class lesson plan.

Strategy

As far as strategy goes, there are a few things to keep in mind as you go through these movements.

Snatches- There are three gears for this Hang Power snatch:

• Bouncing the snatch out of your pocket as soon as it hits your hips is fastest.
• You can also catch, go to some point in the hang for extra pop, and then drive vertically back into your hips with no break in between.
• Finally, you can catch, pause, hit a strong hang position, and drive back up.

With any of these, you want to avoid catching the barbell below the pocket and heaving overhead with only our back. Below is a video demoing the three movements, and the fault.

Even though the next movement is overhead squats, focus on using your legs to pop this barbell back up. It is worth it to try to hold onto these and keep a steady rhythm, as the weight is light enough that it shouldn’t fatigue athletes too severely. If you do break these up, make sure to have a plan. Below are a few examples:

Set of 12- 5,4,3 / 6, 6 or 7,5

Set of 15- 6, 5, 4 / 8, 7

Set of 18 – 7, 6, 5 / 9,9 or 10, 8

Set of 21 – 8, 7, 6 / 10,11 or 12, 9

You have to get the bar overhead for the squats, so for example, if you want to break between the Snatches and Overhead Squats, make sure to do so before the last rep of the power snatches.

Overhead Squats 

You can lose time here if you’re not properly warmed up. Fast overhead squats will save your shoulders. While testing this workout, I had a slower cycle rate on my first couple sets of overhead squats in favor of better positioning and smoother reps. I eventually realized that this is where shoulder fatigue was setting in and picked up the pace in later sets. Make sure you take the time to warm up the overhead squat via soft tissue work and active mobility to ensure a fast cycle time. See above for rep schemes if needed.

Double-Unders

I heard Seth from MisFit Athletics once say: “For the best in the world, double-unders are rest.” Is that a reality for most of us? No. However, the more you focus on trying to breathe and relax into double-unders like they are rest, the better and more consistent they will become. There are only 30 double-unders, so take your time before each set to make certain you’re ready to start, as making a mistake will cost more time than an extra breath or two. Second, relax your body and focus on a steady breath and rhythm, rather than trying to push the pace. Failing a double under because you’re trying to go fast will cost you more time than doing them unbroken. Unless you’re the best in the world, then by all means, push the pace.

Grip

I did not find this workout particularly grippy, however, it could end up that way. Some thoughts on avoiding it.

On the power snatches, the lower you bring the bar into the hang, the more grip you will need. If you can continuously bounce it out of the hip pocket, your grip will only be taxed at the very point of contact before you explode back up. Don’t waste time holding onto the bar at your hip if you need a break.

On the Overhead Squats, don’t bother holding the hook grip. Find a comfortable position where you can slot that bar in overhead and rock and roll.

Lastly, on the double-unders, don’t hold the handles in a death grip. This taxes not only your grip but also your shoulders. Do your best to keep a loose grip on your rope handles so you can save your grip and shoulders for the barbell. Plus, your wrists will rotate easier.

Lesson Plan and Timeline

0:00-5:00 Whiteboard- Explain the workout, warmup, what the WZAOC is, and that you’ll be running the workout today in two heats.

Scaling Options haven’t been released yet, but a few suggestions:

• Go to an empty barbell or PVC for newer athletes
• The same # of Hang Power Cleans and Front Squats for athletes struggling with the Overhead position, could go to 95# / 65#.
• 50 singles for the double-unders

5:00-13:00 Warmup– Jump Rope Yahtzee

Double-Unders/ Single-Unders: 1:00 practice plus 4 rounds: :30 sec on / :30 sec off

The goal is to match # of reps per round exactly. At the end add up over/under for each round after the first and do that many burpees.

Have everyone grab a jump rope. Tell people you want them to find their comfortable single under or double under pace. The goal here is not the maximum number of double unders or singles, but rather a steady continuous pace that is matched across all the rounds. You’ll be doing 4 rounds of :30 on / :30 off, plus an initial practice round. The practice round is just for people to get plugged in and jumping. In their initial round 1 of 4, they are to count how many doubles or singles they do. For each subsequent round, they must note how many reps above or below their initial round that they got. If they hit it dead on, have them yell, YAHTZEE! Have them add the total number over/under each round from the first, and have them complete that many burpees. If a member gets more than 15 burpees, let other members contribute to their burpee total.

14:00-20:00 – Shoulder Mobility and Lacrosse Ball Rolling– Have members grab a lacrosse ball and/or foam roller and have them roll out their upper back, scaps, lats, delts, and pecs in preparation for the overhead position.

21:00-30:00 – Snatch + OHS Warm-up: Lead your athletes through the following:

• 5 Snatch Grip Shrugs
• 5 Snatch High Pulls
• 5 Muscle Snatches
• 5 Behind the Neck Presses
• 5 Overhead Squats

You can talk briefly about cycling the hang power snatch, and trying to bounce out of the hip pocket to increase cycle speed. Then have athletes do a few reps of:

• 5 High Hang Power Snatch
• 5 Hang Power Snatch
• 5 Overhead Squats

31:00-36:00- Practice Round / Final Set-up: Have athletes load up the bar and do a practice round:

6 Hang Power Snatch

6 Overhead Squats

30 Double Unders / 50 Singles

37:00-46:00 – Heat 1- Have athletes go in heats and count each other’s reps cheer each other on. It’s great practice for the open and can lead to super-fun workouts. Really psych up your athletes to push each other.

48:00-57:00 – Heat 2- Final Heat! Full Send!

57:00-60:00 – Clean up and high fives. Make sure athletes have their scores.

Round of 3: 36 total reps

Round of 6: 78 total reps

Round of 9: 126 total reps

Round of 12: 180 total reps

Round of 15: 240 total reps

Round of 18: 306 total reps

Round of 21: 378 total reps

Round of 24: 456 total reps

Hope you enjoyed this lesson plan and strategy guide! I’ll be posting more lesson plans and strategies for the other workouts as soon as they’re released! Please like, follow and subscribe on Facebook, Instagram, and YouTube. If you have any questions or feedback, please feel free to reach out to me at seamus@dropping-in.com.