Warmup:

Jog 30’ and back x3

Butt kickers 30’ and back

High Knees 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

10 PVC Pass throughs

10 PVC OHS

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop).  Put down bar, shake out arms.  Pick bar up in clean grip and perform 3 reps of: Dip/Shrug/Dip/Shrug/High Elbows, Hang Power Clean, Power Clean from mid shin, Front Squat, Push Press, Back Squat, BTN Push Press

S/S/S:

Power Snatch + OHS + Snatch Balance

3@60%

3@65%

2@70%

Sets start every 3 min

Video courtesy of CrossFit Trajectory.  Our Snatch Complex this cycle follows the same type of progression as our Clean Complex did. We are working on continued stability in the OH position through an OHS, but we also introduce the Snatch Balance to this complex.  The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control.  Why is this important?  The better we get with this, the better our Squat Snatch will get.  The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch.  The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch.

WOD:

Every 4 Min for 20 Min:

400M Run

1 Bear Complex* (Climb in Weight)

 

Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

Video courtesy of CrossFit Sage. So, for those not familiar with the Bear Complex, one rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck (BTN) Push Press.  Feel free to combine the Front Squat and Push Press into a Thruster, and the Back Squat and BTN Push Press into a BTN Thruster.  Start at roughly 50-60% of either you Thruster or Push Press 1RM and then build from there.  If you don’t have a 1RM in either of those, then do a few warmup sets to find a weight you can handle for the first round, and then add weight each round.

Scaling Options:

Run -> 500M Row

Cool Down:

Couch Stretch – 1 Min per side

 

Iron Cross Hold – 1 Min per side