Warm Up:

500M Row

Bear crawl 30’

Alt walking toe touch 30’

Arm circles x10 per side

Over and backs x20

Kip swings x10

5 strict Toe2Bar

5 kipping Toe2Bar

Burgener w/U*

* Two angles of Sage Mertz hitting the Burgener WU

and

Videos courtesy of: CrossFit Weightlifting Trainer Course

 

WOD:

For Time:

21 Power Snatch -115/80

21 Toe2Bar

200M Run

 

15 Power Snatch – 135/95

15 Toe2Bar

200M Run

 

9 Power Snatch – 155/110

9 Toe2Bar

200M Run

Scaling:

PS -> as needed (aim for 75%, 80%, and 85% of your 1RM)

T2B-> K2E ->hanging knee raise

Run – 250M row

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.

Cool Down:

Banded shoulder stretch *

2min per side

 

Heel cord mash – 2 min per side

 

* for banded shoulder stretch

Video courtesy of: Barbell Shrugged