Warm up:
500M Row
20 Bow to Bends
20 Russian Baby makers
5 one-arm DB deadlifts per side
5 vert jumps
20 over and backs
20 arm circles
Barbell warmup
S/S/S:
Clean + High Hang Clean
2X60%, 2X70%, 2X75% + 1 Jerk end of ea set
% based off 1RM on 8June
*Perform One Jerk at the end of ea set
| And so begins our next cycle. For this clean complex, begin with a full squat clean, after lock out, bring the bar to the high hang (pockets) and perform a squat clean from there. Once you lock out, perform 1 Jerk (split or Push) |
WOD:
For Time:
20,18,16,14,12,10,8,6,4,2 – Alt DB Snatch (50/35)
2,4,6,8,10,12,14,16,18,20 – Wall Ball (20/14)
So, perform 20 Alternating DB snatches (one left arm, one right arm, one left arm, one right arm…etc) until you get 20 total reps, so 10 per arm, then do 2 wall balls, then 18 alt DB snatches, then 4 WB, etc.. until the last set is 2 alt DB snatches and 20 Wall Balls.
Video courtesy of CrossFit HQ. Yes, these snatches are just Power Snatches with the dumbbell. Just don’t forget to alternate hands each rep, and DO NOT rest your free hand on your leg for support. Keep your core tight!
Scaling Options:
DB Snatch –> as needed
Wall Ball –> 14/12
Joint Strike CrossFit 