S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 4 OHS

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch.  Once you stand up with the snatch, perform 4 OHS.  Try using same weight as last week or heavier if you can maintain good form.  The snatch pieces should be crisp, and OHS should be stable.

WOD:

Tabata: 20sec on, 10sec off

8 Rnds – Alt jumping lunge

8 Rnds –DUs

8 Rnds – BF Sit Up

Score = Total Reps

Scaling Options:

Alt jumping lunge – Regular lunge

DUs – no scale. If anything, you get 8 rounds of 20 sec practice

BF Sit Ups – Feet anchored sit ups

X-tra:

Hold Elbow2Instep (1 min per side)

Pigeon pose (1 min per side)

Banded shoulder distraction (2 min per side)

Tabata roll out

(Whole body, spend 20 sec per section per side, rest 10 sec between. Go until whole body is done.  Do extra if needed.)