7 Min AMRAP:
30 Single Unders
8 Alt Lunges
10 PVC Pass Throughs
10 PVC OHS
Videos courtesy of the CrossFit Weightlifting Certification Course. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position.
15 Min to Build to a Heavy set of 3
In between sets – 1 Min weighted planks (45/25)
Video courtesy of Rogue Fitness. Have fun in the first 115 Min working up to a heavy set of 3 on Power Snatch.
Video courtesy of Coachman Strength. Demo of the Weighted Plank. We’ll do these planks at the top of a push up.
2 Power Snatches (115/80)
4 Overhead Squats (115/80)
80 Double Unders
Smart money would say, after hitting the 2nd Power Snatch, keep that bar overhead and go right into your 4 Overhead Squats. Find a good rhythm on the DUs so you can go right back onto the barbell once finished.
Bar weight -> 95/65 -> As needed (Elite – 135/95 or higher)
DUs -> 80 Penguin Hops -> 160 Single Unders -> 160 Bunny Hops
Video courtesy of WOD Prep. Demo of the Penguin Hop.
Heel cord mash – 1 Min per calf
Video courtesy of Mobility WOD. Some good info on why we heel cord mash.
Kneeling lat stretch – 1 Min per side
Video courtesy of Ashley Borden Fitness. This stretch can be done with or without the roller.