Warmup:

50 Single Unders

8 Single DB deadlift per side

6 DB high pulls per side

4 Alt DB Snatch

30 High-jump single unders

10 Squat2Stand

10 Thoracic High Fives

20 Double Unders or 3 attempts

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, Overhead Squat

S/S/S:

Snatch Pull + Power Snatch + Overhead Squat

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final go of our Snatch Complex before our Oly re-test.  %s go up, but the rep count stays the same, and time for each set stays at 4 min.  With the % going up, take the time to make sure you keep your form dialed in.

WOD:

12 Min AMRAP:

Reps 2-4-6-8-10-etc…

Alt DB Snatch (50/35)

40 Double Unders After Each Round

Video courtesy of OPEX Fitness. So, today we’re looking at an ascending DB Snatch ladder with constant sets of double unders between rounds.  Best strategy would be to attack the DB snatches, and use steady/smooth pacing on the Dubs to let the shoulders get a small bit of rest

Scaling Options:

DB weight -> 35/25 -> as needed

Double Unders -> 80 Single Under per round

Cool Down:

Calf Stretch on rig – 1 Min per side

Side Foam roll – 30 passes on each lat (bottom of ribs to armpit)