S/S/S:

Power Snatch + OHS + Snatch Balance + Hang Squat Snatch

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of Body By Brando.  Third time hitting our Snatch complex for our cycle.  Percentages stay the same, but reps go up, so the time per round jumps up to 4 min each.  To review, 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.  As mentioned before, this movement is a great tool to help with timing your squat snatch.

WOD:

EMOM for 16:

Min 1 – 15 Power Snatches (75/55)

Min 2 – 30 Double Unders

Min 3 – 15 Russian KB Swings (70/53)

Min 4 – 100M Suitcase Carry (70/53) *

 

*Switch hands at the 50M turnaround

Video courtesy of T-Nation.  Quick demo on Suitcase Carry with a KB.  As with any EMOM, any time left over in a given minute once the required work is completed is rest.

 

Scaling Options:

Bar weight -> 65/45 -> As needed

DUs -> 60 Single Unders

KB weight -> 53/35 -> as needed

 

Cool Down:

Calf Stretch on the Rig – 1 Min per side

 

Banded Bully stretch –  1 Min per side