S/S/S:

Snatch + High Hang Snatch + OHS

1X60%

1X65%

1X70%

%’s based on 20 Apr 1RM

This will be our complex for Snatch this cycle.  One rep = Squat Snatch + High Hang Squat Snatch + OHS.  Goal is to hold onto bar through rep.

WOD:

3 Rounds For Time:

200M run

3 Rope Climbs

400M run

10 Toe to Rope

Video courtesy of Ben Bergeron.  Quick demo of Toe2Rope.  Think of it like a Toe2Bar, just here you make contact with the rope above your hands.

Scaling Options:

Run -> Row 250 and 500, respectively

Rope Climbs -> 2 Rope Walks per rep

Toe2 Rope -> Hanging Knee raise on rope

Cool Down:

Cobra to downward dog x 20

Roll out forearms