10 Kickers per leg

10 Bow to bends

8 Box Step ups

10 Squat2Stands

5 Cobra2Downward Dog

4 Box Jumps

5 Cobra to Hip Snap

2 Burpee Box Jumps

10 PVC Pass thrus


Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance, Hang Squat Snatch, Squat Snatch            



Every 2 Min for 6 Min:

Snatch Balance – 2 Reps

Increase weight each set

Video courtesy of Catalyst Athletics.  Some prep work to get you ready for today’s Squat Snatch.



4 Rounds For Time:

33 Ab-Mat Sit Ups

22 Burpee Box Jumps (24/20″)

11 Squat Snatch (95/65)

Even though the weight is low on the Squat Snatch, still make sure you set your back properly before every rep.  No reason to round your back and have a crap pull just to go faster in a WOD.


Scaling Options:

Sit ups -> Feet anchored

Box height -> 20/16

Bar weight -> 75/55 -> as needed (Elite -135/95)


Cool Down:

Cobra Pose – 2 Min


OH stretch on box – 1 Min

Video courtesy of Train FTW

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