S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

Sets start every 3 min

 

%s based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our last time hitting this complex before our Oly lift re-test.  %s go up, so stay tight through the complex!

WOD:

12 Min AMRAP:

2 Power Snatch (115/80)

2 OHS (115/80)

2 KB Sumo Deadlift High Pull (70/53)

4 Power Snatch (115/80)

4 OHS (115/80)

4 KB Sumo Deadlift High Pull (70/53)

etc…

Add 2 reps every round

12 Min ascending rep ladder with 3 fun movements!  This will get hard really quick.  Don’t try to rush through the first couple sets.  Find a steady pace so you have gas in the tank when you get into the double-digit minutes

Video courtesy of Team CrossFit.  Quick demo on the Kettlebell Sumo Deadlift high Pull.

 

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> As needed (or jump to 135/95 for Elite)

KB weight -> 53/35 -> 35/25 -> As needed

 

Cool Down:

Couch Stretch – 2 min per side

 

Laying Banded hamstring stretch – 2 min per side

Video courtesy of Train FTW