20220722

Warmup:

10 cal Ski Erg

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus

10 PVC OHS

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)

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Today we’ll see our final go at the 3-Position Snatch complex before we re-test our Oly 1RMs.  %s go up, so keep your grip tight, and form on point!  Use the entire 4 min time period per round if needed.

WOD:

10 Rounds:

7/5 Cal Ski Erg

100M Run

 

15 Min Time Cap

Video courtesy of Invictus Fitness.  Some good tips on the Ski Erg.

Look to keep a good pace on both movements to make it under the cap today.  The WOD is doable in the time frame, but you got to move well on the Ski Erg and be above a jog pace on the run.

Scaling Options:

No Ski Erg -> resistance band ski erg 2 reps = 1 Cal (video courtesy of KIS Fitness)

Run -> 125M Row per round

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Banded Bully Stretch – 1 Min per side

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