Recent Academy grad Jake Ellison repping Joint Strike!  Way to go, Jake!!

Warmup:

15 Cal Row

Then…

Grab 15/10# plate

2 Rounds:

10 Plate Ground2Overhead

10 Plate around the worlds

10 Plate Squats

10 Plate OH lunge

Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

3@65%

3@70%

2@75%

Sets start every 3 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona.

Second go with our new Snatch Complex.  As stated last time, this will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work.  As a reminder, 1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS.  Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch.  Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS

WOD:

10 Rounds:

Max Effort Bike for Calories

45 Seconds On

45 Seconds Rest

 

Score = Total Calories

Video courtesy of Monroe Miller.

I prefer we stick to the Rogue Echo Bikes today, as they don’t coast as much when there isn’t any pedaling going on.  Treating each 45-second work piece as an all-out sprint.  Make this one hurt!!!

Scaling Options:

No Bike -> Row for Cals

Cool Down:

Couch Stretch – 2 Min per side

 

Banded OH stretch – 1 Min per side