Warmup:

Grab rope & 1 Light DB

50 Single Unders

5 DB deadlifts per side

5 DB High Pulls per side

30 High-Jump Single Unders

5 Front Rack Squats per side

30 Dubs or 4 attempts

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

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@70%

4@75%

3@80%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RM stuff.  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. %s go up this week, so keep that grip!!!

WOD:

42-30-18*:

Alt DB Snatch (50/35)

Front Rack DB Squat**

*50 Double Unders between Rounds

** Switch arms halfway through the reps of a given Round

The Dubs in today’s WOD are going to elevate that heart rate, no way around that.  But don’t let them over-tax your arms or shoulders.  Keep the spin primarily in your wrist.  Beat way to do that?  Make sure the bottom of the handle is in the middle of your hand when you hold the rope, and keep the arms as close to the body as possible.

Scaling Options:

DB weight -> 35/25 -> as needed

DUs -> 150 Single Unders per round

Cool Down:

Saddle Pose – 2 Min

 

Calf Stretch on Rig – 1 Min per side