Amazing Job to everyone who lifted yesterday! As you saw, the amount of things we're fitting in can make the hour seem a little rushed - that'll change as we become more familiar with the movements and format.
2 Keys to getting Strong without gaining weight on this program (and a bonus):
Nutrition - just because we're lifting more doesn't mean we need to eat more. Stay on track with your nutrition and maybe (maybe) add a protein shake if you haven't been using one already. Otherwise, you'll get strong simply with the change in format.
Intensity - Generally, the WODs are shorter. But that doesn't mean easier! You've got to push as hard as you can to get the most out of a short workout. Don't stop with 30s left to go, don't try to game the workout. Get to your maximum limit Fast and Stay there as long as you can!
Bonus: Add a 20-30min walk (or 3-10min walks right after meals) to your day. Brisk walking is the absolute best addition you can make to this program. It doesn't jack up your cortisol like an intense running workout will, it also doesn't burn your muscle down like a 5k jog will, and it'll help flush inflammation out of your body to help you recover better. Not required but it'll help.
Barbell Warm Up (Empty Bar)
20 Shoulder Presses
20 Muscle Snatches
20 BB Rows
20 Good Mornings
10 Front Rack Stretches
5 Min: 3 Snatch Deadlifts, 3 Hang Power Snatches (light)
5 Min: 1 Hang Power Snatch, 2 Power Snatches (Moderate)
5 Min: 3 Power Snatches (70% of 1RM)
10 Barbell Rows (Palms up, Low Row)(135/95)
10 DB Back Flys
10 Strict T2B
30 KBS (1.5/1p)