Pic courtesy of CrossFit HQ.  Don’t forget, if you registered for the Open, submit your scores by 5 PM PT Monday!

Warmup:

2 Rounds:

10 Squat2Stands

10 PVC Pass Throughs

10 PVC Around the worlds

Then…

10 Heel2Toe

10 Thoracic High Fives

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar and in Snatch Grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High Pull, High Hang Muscle Snatch, BTN Push Jerk, OHS, Hang Power Snatch

S/S/S:

In 10 Min, find heavy set of 3 on Overhead Squat

 

Rest 5 Min, then…

Video courtesy of Catalyst Athletics. Today is not about finding a new 3RM, but if you hit a new one, awesome!  It is more about building up weight in the given amount of time and prepping the body for the loads it will feel in the WOD today.

WOD:

Every 90 seconds for 9 Min:

1 Snatch Deadlift + 2 Hang Power Snatch + 3 OHS

 

Stay at 60% of Heavy set of 3 across all 6 sets

So, now that we have our OH position dialed in, this complex, your goal is to stay good and tight in the Snatch Grip deadlift, use that hip explosion to move the weight overhead in the Hang Power Snatch, and then reinforce the OH position during the OHS.  With a load lower than what you just got for 3 reps, focus on perfect form.

Scaling Options:

Bar weight -> Start at 50% of Heavy 3-rep OHS

Cool Down:

Overhead Thoracic Drill – 2 Min

Video courtesy of Movement Enhanced

 

Banded OH Stretch – 1 Min per side