Warmup:

7 Min AMRAP:

30 Single Unders

10 Bow2Bends

8 Alt Lunges

10 PVC Pass Throughs

10 PVC OHS

Then..

Burgener Warm-up:

Videos courtesy of the CrossFit Weightlifting Certification Course.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position.

S/S/S:

Power Snatch:

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.

WOD:

AMRAP 12:

2 Power Snatches (115/80)

4 Overhead Squats (115/80)

80 Double Unders

Smart money would say, after hitting the 2^nd 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.

 

Scaling Options:

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.

 

Cool Down:

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.