S/S/S:

Power Snatch + OHS

3@65%

3@70%

2@75%

Sets start every 2 min

% Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Second time with our Snatch variation this cycle.  As a reminder, the complex consists of one Power Snatch, followed by an OHS.  This will count as one rep.  By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.  %s go up, so keep the core and shoulder tight when going into the OHS!

WOD:

3 Rounds:

20 DB Front Rack Lunges (50/35)

10 Chest to Bar Pull Ups

5 Man Makers (50/35)

Video courtesy of Reebok CrossFit ONE.  For the Man Makers, start with dumbbells in hand and perform a push up. At the top of the pushup, perform one renegade row per arm.  After one per side, position yourself with feet flat on the floor, holding onto the dumbbells at eh bottom of a clean.  Perform one Squat Clean Thruster, holding onto both dumbbells.  That equals one rep.

Scaling Options:

DB weight -> as needed

C3B -> Chin Above Pull Ups ->Buddha Pull Ups

Cool Down:

Doorway Stretch – 2 min per side

Banded OH stretch – 2 min per side