30 jumping jacks

5 tuck jumps

30’ bear crawl

30’ broad jumps

10 Cobra2Downward Dog

10 Huggers

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty bar and in Snatch Grip perform 5 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin


Every Minute on the Minute for 10 Min:

3 Burpee High Jumps

9 Hollow Rocks

Video courtesy of Functional Bodybuilding.  Demo of the Burpee High Jump. The goal of our skill work today is to get our hips primed for explosive movement in out Power Snatch later, and to get our core prepped for the Toe2Bar piece as well. For Burpee High Jump.


For Time:

100 Power Snatch (95/65)

On the Minute – 5 Toes to Bar

(WOD starts w/5 Toes2Bar)

Time Cap – 20 Min

Video courtesy of CrossFit Affiliate Programming.  Some tips on cycling the Power Snatch. You can approach this WOD one of two ways.  You can either try to come out like a house on fire and go super quick on the reps, or have a set number of reps you want to hit every minute, once you hit that number, rest the remaining minute. The first strategy may get you through the WOD quicker, but it also may make you gas out early, and make the WOD drag on longer.  The second strategy might take longer, but will hopefully allow enough recovery time per minute to not deviate too far from the planned rep scheme.  You choice!

Scaling Options:

Bar weight -> 75/55 -> as needed

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying t2B -> V-Ups

Cool Down:

Banded med ball stretch – 2 min


Cobra pose – 2 Min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s