S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch +OHS

5X1

So, set up for a snatch, go through the movement up to the violent hip extension and shrug. Recover at the high hang, perform a high hang snatch(full depth), after lock out, bring the weight back to the ground, perform a full snatch, when you lock out, perform one OHS.

WOD:

EMOM for 15 Min

Min 1, 4, 7, 10, 13 -Run 200M

Min 2, 5, 8, 11, 14 – 20 Wall Balls (20/14)

Min 3, 6, 9, 12, 15 – 5 Man Makers (30/20)*

*Man Makers

https://www.youtube.com/watch?v=iMNnvhg1JcM

Video Courtesy of Reebok CrossFit One

Scaling Options:

Run – 250M row

Wall Balls – 14/12

Man Makers as needed

X-tra:

7×2 2-position Hang Clean Pull, add weight ea set

Position 1: Hips/Pockets(Hi hang)

Position 2: Mid Thigh (hang)