Warmup:

Jog 30’ and back x 5

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

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

10 Squat2Stands

10 Thoracic High Fives

10 Pushup2Downward dog

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

4@65%

4@70%

3@75%

Sets start every 4 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Our third round Hang Squat Snatch this cycle.  As you know by now, we’re trying to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.  The %s stay the same, but reps increase each round.  So, time per round jumps up to 4 minutes.

WOD:

6–12-18–12–6:

Dual DB Snatch (50/35)

400m Run

Video courtesy of Street Parking.  Quick demo on the Dual DB Snatch. Today’s WOD is about explosive weight movement followed by steady-state cardio.  Try to efficiently knock out the DB Snatches as fast as you can to get right back on your run.  With the runs, your speed in the final 400 should be pretty close to the speed on your first 400M run.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

 

Hurdler Pose – 2 Min per side