S/S/S:

Hi Hang Snatch

1,1,1,1,1,1

Increase weight each set*

Video courtesy of Catalyst Athletics.  For the high Hang Snatch, grab the bar with a snatch grip, stand up with the weight with hips fully locked out. Take a slight dip down and violently extend the hips and shrug HARD. At the top of the shrug, drop under the bar FAST!

*Only move up in weight if form is perfect.   Otherwise, stay lighter and work technique.

WOD:

18 Min Time Cap

5 Rounds:
11 Hand Rel Push ups
Row 200 Meters
28 Butterfly Sit-ups
Row 200 Meters
14 Box Jumps (24/20)

2min break, then…

2 min Max Effort Pull Ups

Scaling Options:

Push Ups – off bench

BF sit ups – anchored situps

BJ – 20/16

If no row, then 200M run per

Pull Ups – ring rows

X-tra:

3 sets

15 Lateral Shoulder Raises (Light Weight)

https://www.youtube.com/watch?v=ASNNE44n_Zk

Video courtesy of Expert Village

Doorway Stretch – 2×30 sec per side