S/S/S:

2-Second Pause Snatch at Knee

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Snatch variation this cycle.  %s stay the same as last time, but reps go up, so the set time goes up by a minute.  Again, make sure you keep tension in the pause!

WOD:

20-16-12-8-4-2:

Alt  DB Snatch (50/35)

Ski Erg (Cals)

Power Snatch (115/80)

Get those shoulders good and warmup prior to the WOD as this will be a shoulder smoker!

Scaling Options:

DB weight -> 35/25 -> as needed

Bar weight -> 95/65 -> as needed

Cool Down:

Banded bully stretch – 2 min per side

Roll out T-Spine