Warmup:
10 Kickers per side
10 Bow2Bends
10 Spider-man Lunge
10 Scorpion
5 Inchworm
5 Burpees
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotation, BTN wide grip push press, OHS then, in a snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, high hang power snatch, power snatch from mid shin
S/S/S:
Power Snatch:
12 Min to work up to a heavy single
Video courtesy of Rogue Fitness. Quick pointers on Power Snatch. Take there 12 Minutes and just have some fun loading up on some weight on Power Snatch. If you are limited on weights, spend the 12 Minutes focusing on technique.
WOD:
For Time:
800m Run Buy-In
Then,
4 Rounds Of:
5 Power Snatch (115/80)
10 Overhead Squats 115/80)
Then,
800m Run Cash-Out
Keep a good pace on the first 800M run, but don’t gas out. Have something in the tank to get through the 4 rounds of lifting. On the last 800, give it everything you have left
Scaling Options:
Run -> 1K Row/200 Double Unders/4 Minutes of cardio
Bar weight -> 95/65 -> 75/55 -> as needed
Joint Strike CrossFit 