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

 

Cool Down:

Roll out T-Spine –3 Min

 

Scorpion Stretch (slow and controlled) 15 reps per side