Warmup:

200M jog

10 Bow2Bends

10 Squat2Stands

10 Twisting Push Ups

5 Sit Ups

On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows 

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press – See video below, courtesy of CrossFit HQ.

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

4@65%

4@70%

3@75%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Third time hitting our Snatch Complex this cycle.  As a reminder, our complex consists of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat.  Again, 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:

For Time*:

1200M run

50 Pull Ups

50 Ab-Mat Sit Ups

50 Push Ups

*Break up reps/distance any way you want

 

Time Cap – 18 Min

So, you can make this into 6 rounds, 200M run, 25 reps of any of the movements, or run the whole 1200M and then start on the movements.  However, you want to do the work is up to you, as long as you get the work down under the time cap.  If you hit the cap, add one second for every rep and one second for every 100M left over to your time.

 

Scaling Options:

Run -> 1500M Row

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

 

Cool Down:

Kneeling lat stretch – 1 Min per side

 

Scorpion Pose – 1 Min per side