S/S/S:

Snatch Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Third time hitting the Snatch Pulls this cycle.  With fewer reps per set, go heavier than last time!

WOD:

EMOM x 18:

Min 1 – 12/9 Cal Assault Bike

Min 2 – 8 HSPUs

Min 3 – 7 Deadlifts (255/180)

Scaling Options:

HSPUs ->3 Wall Walks per set -> Pike Push Ups

Video courtesy of NorCal CrossFit

Bar weight -> as needed (shoot for 65-70% of 1RM)

Cool Down:

Hang from pull up rig – 3 min of hang time

Banded Bully Stretch – 2 min per side