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

WOD:

1500M row cash in

3 Rounds For Time:

10 Power Cleans (165/115)

10 Pull ups

20 Russian KBS (70/53)

1500M row cash out

Scaling Options:

Bar weight -> As needed

Pull Ups -> Buddha Pull Ups

(Video courtesy of notkrisroe)

KB weight -> as needed

Cool Down:

Banded lat stretch x 2 min per side

Hang from pull ups bar – 2 min

S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X5

Increase weight ea set

Video courtesy of Untamed Strength.  This is the style of deadlift we will do this cycle.  Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

WOD:

Teams of two – 12 AMRAP:

15 Team Tire Flips

10 Tire Jumps

15 Team Tire Flips

20 Synchro Air Squats

Scaling Options:

Tire Jumps -> Tire Step Ups

Cool Down:

10 Back Roll to V-Sits

Roll out back – 30 passes