10 cal row
Side lunge 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
3-Postion Snatch (Floor, Below the Knee, above the knee)
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.
7/5 Cal Row
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!