Warmup:

Grab light pair of DBs:

200M jog

8 DB deadlifts

10 Air Squats

10 Thoracic High Fives

8 DB Front Squats

8 DB Push Press

5 Cobra to Hip Snap on DBs – See video below (courtesy of Invictus Fitness).  The only change here is, you will have a DB in each

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin

 

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Second time on our Snatch variation this cycle, with a Power Snatch complex. Our %s go up, so keep a good grip on that bar!  As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep.  With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel.  This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position.  Still ensure your arms are locked out when you catch the weight.

WOD:

AMRAP 15:

6   Devil’s Press (50/35)

8   DB Thrusters (50/35)

12 DB Reverse Lunges (50/35)

Sure, the reps on this one don’t sound bad, so I challenge you to try to hold on to the DBs all through one full round. So, that is the challenge, complete your 6 Devil’s Press, once you finish the last one, drop the DBs right to the shoulders and knock out your DB Thrusters.  Once you finish the last Thruster, leave the DBs in the hang position, and go right into the lunges.  If you make it through unbroken, take a few deep breaths before going on to the next round.

 

Scaling Options:

DB weight -> 35/25 -> as needed

 

Cool Down:

Overhead Wall Stretch – 3 Min

Video courtesy of SSPT.

 

Couch Stretch – 2 Min per leg