Warmup:

10 Kickers per leg

10 Side Lunge

30’ Duck Walk

30’ Crab Walk

10 Twisting Push Ups

10 Huggers

10 Over & Backs

Burgener Warmup: Below videos courtesy of the CrossFit Weightlifting Seminar staff.  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

If doing SDHP, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our second time hitting out Snatch complex for this cycle.  Again, we’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  With the %s going up this week, this becomes even more important.  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS

WOD:

3 Rounds for Time:

20 Cal Row*

30 Hang Power Cleans (95/65)

400M Run

 

*If you don’t have a rower, 20 Sumo Deadlift High Pulls (95/65)

Video courtesy of WOD Star.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.

 

 

Scaling Options:

If doing SDHP -> 75/55 -> as needed

Bar weight for Hang Power Cleans -> 75/55 -> as needed

Run -> 500M row -> 2 Min of cardio

 

Cool Down:

Barbell forearm roll out  

1 Min per side (video courtesy of 3rd Element Fitness)

 

Back roll to V-sit x20 (slow and controlled)