Warmup:

25 Cal Row or 400M jog

Spider-Man Lunge w/twist

10 Box Step Ups

10 Kickers per leg

10 Squat2Stands

5 Box Jumps

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

3 Wall Walks

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).

S/S/S:

Power Snatch + OHS + Snatch Balance

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of CrossFit Trajectory. Our third run of our Snatch Complex this cycle.  As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include 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. %s stay the same as last time, but the reps go up.  Therefore, the sets go to every 4 minutes.

WOD:

15 Min to Finish…

21 Double Unders

21 Box Jumps (24″/20″)

21 KB Sumo High Pull (53/35)

21 KB Goblet Squats (53/35)

21 HSPUs

21 KB Snatch, each arm (53/35)

21 Burpees

21 KB Swings (53/35)

21/15 Cal Row

A mini-chipper with a time cap!  While 21 does not sound like a high number, you’ll have to keep a good pace to get under the time cap.  Push yourself!!!

Scaling Options:

DUs -> 60 SUs

Box height -> 20/16

KB weight -> 35/25

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Cool Down:

Pigeon Pose on box – 1 Min per side

 

Kneeling OH stretch on box – 2 Min

Video courtesy of Training FTW