Warm Up:

500M Row

Bear crawl 30’

Backward bear crawl 30’

Spiderman lunge 30’

Alt toe touch (feet out wide)x5 per side

Arm circles x10 per side

Over and backs x20

Kip swings x10

Bergener W/U

**Two angles of Sage Mertz hitting the Burgener W/U**

** Videos courtesy of CrossFit Weightlifting Trainer Course **

S/S/S:

Power Snatch

5X3

Increase weight ea set

Focus on finishing your pull then dropping under and sticking the landing. Your feet should land at the same time that your arms lock out OH. The reps do not have to be touch and go. In truth, would rather you reset each rep, just don’t wait longer than 3 seconds to start the next rep.

WOD:

3 Rounds:

9 Burpee over Box (24/20)

7 Pull Ups

5 Toe2Bar

3 Bar Muscle Ups

1 Rope Climb

Yes, there is only one rope, but first come, first served.

Scaling:

BOBJ –> 20/16

Pull Ups -> Ring Rows

T2B->K2E->Hanging knee raise

Bar MU->Ring MU->3 pull ups/3ring dips per MU

Rope Climb ->2 Rope Walks per rope climb

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Cool Down:

250M on ski erg (Slow pace)

Banded shoulder stretch x 2 min per side