S/S/S:

High Hang Squat Snatch

5X5

Increase Weight Ea Set

video courtesy of Mako Athletics.  Quick look at the High Hang Snatch.  The goal for our sets today is the Squat Snatch variation.  If You are not stable in the OHS bottom position, we will first perfect the high hang power snatch.  Also, Hold onto the bar for all 5 reps each set.

WOD:

4 Min AMRAP Ski Erg (cals)

1 Min break

4 Min AMRAP Row (Meters)

1 Min Break

4 Min AMRAP 30′ Shuttle Runs

Score = Ski Erg Cals + Rowing meters + 30 foot shuttle runs (ea 30′ run = 1 rep)

Scaling Options:

Ski Erg – Air Squats

If athlete can’t run, they will row a second time

Cool Down:

Banded OH distraction x 2 min per side

https://www.youtube.com/watch?v=f1jhEQl9EdE

video courtesy pf Power Speed Endurance

Banded hamstring stretch2 min per side

https://www.youtube.com/watch?v=tp1dcNqfMWo

video courtesy of Grind House CrossFit