Warmup:
Grab light KB
10 KB deadlifts
10 Bow2Bends
10 Russian Swings
10 Squat2Stands
10 Thoracic High Fives
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press
5 Goblet Squats
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), Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
3@60%
3@65%
2@70%
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of The Strength Agenda. Our Snatch complex this cycle will consist of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat. Our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position. The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch
WOD:
Against a 3:00 Clock:
200m Run
10 Goblet Squats (53/35)
In remainder of time…
Max Am KB Swings (53/35)
-Rest 1:30 between sets-
Repeat for a total of 4 Sets
Score = total KB Swings
Video courtesy of Train FTW. Some good efficiency tips on American KB Swings. So, the run and the Goblet Squats will be your buy-in every round. After those, go for broke on American KB Swings.
Scaling Options:
Run -> 250M Row
KB weight -> 35/25 -> as needed
