S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based on 3 Oct 1RM

Video courtesy of Body By Brando.  This will be the Snatch complex for our cycle.  One rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch.  Be careful when setting the bar on your back for the Snatch Balance.  Don’t knock yourself in the head or land right on the neck.  The bar should land between your traps. The hardest part for most folks will be the Snatch Balance.  Remember, dip, then VIOLENTLY extend the hips.  As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat.  The goal is to be at the bottom of the squat right as the arms lock out.  This movement is a great tool to help with timing your squat snatch.

WOD:

21-15-9:

Cal Ski Erg

Burpee to Plate

* after each round of Burpee to Plate, perform a 200 Meter Overhead Plate Carry (45/25)

Video courtesy of CrossFit Aspire.  Demo of Burpee to Plate

Video courtesy of Norcal Strength & Conditioning.  Demo of OH plate carry

Scaling Options:

Plate weight -> 35/15 -> 25/10 -> As needed (if one arm is injured, use DB for OH carry w/ good arm)

Cool Down:

Child’s Pose – 2 min

Banded OH stretch – 2 min per side