Warmup:

400M jog

10 Cobra to downward dog

10 Thread the needle

10 kneeling Thoracic rotation – See video below, courtesy of Riot Athletics

10 Squat2Stands

10 Thoracic High Fives

On rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar

Barbell warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, put bar on shoulders behind the neck and perform 3 snatch balance to power position, snatch balance to squat snatch bottom, move bar back to the front, 3 hang power snatch, 3 hang squat snatch

S/S/S:

Hang Squat Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Second time hitting Hang Squat Snatch this cycle.  Again, our purpose of focusing on Hang Snatches this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.

WOD:

4 Rounds:

20/15 Cal Row

15 Dual DB Snatch (50/35)

10 Toe2 Bar

Video courtesy of Street Parking.  The Dual DB Snatch is one we haven’t done that often.  Think of it similar to the movement in Devil’s Press one you are on your feet.

Today’s classic triplet will help improve all areas of fitness for you.  Keep your breathing as steady as possible during the row.  Keep your core engaged and use some violent hip extension on the DB Snatch.  On the Toe2Bar, again, core engagement + hard push down on the bar to push your body back away from the bar to give you the room to get the toes up to the bar.

Scaling Options:

DB weight -> 35/25 -> as needed

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

Cobra Pose – 2 Min