Warmup:
200 Rope contacts
Duck Walk 30’
One leg RDLs to kick 30’
Lateral Lunge 30’
10 Downward dog to cobra pose
10 kip swings
Bergener W/U
S/S/S:
Snatch w/2 sec pause at bottom of knee
2×70%, 2×75%, 1X80%
Based of 1RM from 6Apr
| So, with the paused Snatches, pull off the ground as normal, but pause right at the bottom of the knee. Hold for a two-count, then finish the snatch (full squat). The reason for the pauses are to add time under tension. This will make it so you maintain proper body position with heavier weights |
WOD:
For Time:
Ring Dips -3-6-9-12-15
Pull-ups – 15-12-9-6-3
Scaling Options:
Clean weight ->> as needed
Ring Dips -> stationary dips -> box dips
Joint Strike CrossFit 