Warmup:

100M Med Run

6 Box Step Ups

20 pedaling calf raise in downward dog

100M Med Run

10 Iron Cross

10 Bow2Bends

100M Med Run

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Hang Snatch + Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

% Based off 3Nov1RM

Video courtesy of Train FTW.

Our Snatch complex this cycle will really help develop that explosive hip extension.  1 rep of the complex will consist of a hang squat snatch, followed by a squat snatch.  Would prefer these reps be of the squat snatch variety, but if dropping to the bottom of an OHS is a limiting factor, make them power.  On the hang, focus on loading up tension as you dip yourself into the hang position, and then VIOLENTLY extend the hips to get that bar moving!

WOD:

AMRAP 12:

200M Med Ball Run (20/14)

15 Burpee Box Jump Overs (24″/20″)

10 Toe2Bar

Video courtesy of Chad Kackert.  Some options for how to carry the med ball in the run.With the med ball runs, know that your pace won’t be as fast as a normal run.  Some folks trend to try and sprint, but with the added load, that could do weird things to your knee or mess with your balance.  Would rather you move smoothly even if it is a sec off your pace.

Scaling Options:

MB weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar.

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

 

Banded Shoulder Stretch on Med Ball – 2 Min

Videos courtesy of Train FTW and Barbell Shrugged, respectively