Warmup:

Grab light DB

200M Jog

10 DB deadlift per side

10 Squat2Stand

10 DB High Pulls per side

10 Bow2Bends

10 Alt DB Snatch

10 Walking Lunges

Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS

S/S/S:

Power Snatch + Overhead Squat

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 4Feb 1RM

Video courtesy of Will Fleming.  Third run of our Snatch Complex for this Strength Cycle.  Perform 1 Power Snatch, then go into 1 Overhead Squat.  Again, the emphasis here should be tight core and active shoulders the second that weight goes over your head.  Keep that core tight and shoulders active until you put the bar down.  Also, don’t rush the OHS.  If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so.  We should not be trying to rebound out of the bottom of the squat.  The %s stay the same but the reps increase, so time per round goes to 4 Min.

WOD:

3 Rounds:

20 Alt DB Snatch (50/35)

10 Hang Power Cleans (115/80)

20 Alt In-place Back Rack Lunge (115/80)

Videos courtesy of Train FTW and CrossFit 926, respectively.  The In-Pace Back Rack Lunges can be stepping backwards or forward.  This one could get a little spicy, but grit through!  Find a good pace to get through the Snatches, then try to have the mindset of once you pick up your barbell, it does not touch the ground until you finish the Back Rack Lunges.

 

Scaling Options:

DB weight -> 35/25 -> as needed (Elite 70/50)

Bar weight -> 95/65 -> as needed (Elite – 135/95)

 

Cool Down:

Oly Wall Sit – 2 Min

 

Couch Stretch – 2 Min per leg