Warmup:

10 cal row

Side lunge 30’

Heel2Toe 30’

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

Calf stretch on rig – 30 sec per side

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our Snatch complex this cycle takes us back to a 3-Position complex.  You will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.

WOD:

10 Rounds:

7/5 Cal Row

100M Run

 

13 Min Time Cap

Video courtesy of Dark Horse Rowing.  Some good tips to make your row strokes as efficient as possible. This one is meant to try to red-line on this WOD!  That said, STILL keep the row strokes as efficient as possible to get through them with some breath left for the runs!

Cool Down:

Calf stretch on rig -1 Min per side

 

Banded hamstring stretch – 1 min per side