Warmup:

2X:

10 Cal Row

10 Cobra to downward dog

10 Thread the Needle

10 Thoracic High Fives

10 Hollow Rocks

10 Alt V-Ups

Then…

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

4@65%

4@70%

3@75%

Sets start every 4 min

% Based off 3Nov1RM

Video courtesy of Train FTW.

Third time hitting our Snatch complex this cycle.  %s stay the same, but the reps increase each set, so the time for each set goes up to 4 min each. While you have the option to go touch and go when you bring the bar back to the ground for the Snatch in the complex, you can take a second on the ground to reset your hips to make sure you stay in the perfect position for the snatch.

WOD:

12 Min AMRAP:

Reps/Cals 3-6-9-12…-etc

Shoulder to OH (115/80)

Toes 2 Bar

Row (Cals)

Video courtesy of Breazeal Gymnastics. This ascending ladder AMRAP will initially tax your shoulders.  You may think the row would be a good time to recover, but if you do that, you’ll eat up a ton of time off the clock.  Aim to keep your rest in the short transitions between movements.

Scaling Options:

Bar weight -> 95/65 -> as needed

T2B -> Alt Single Leg Toe2Bar -> Kipping Knee raise -> Strict Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Banded Bully Stretch– 1 Min

Cobra Pose – 2 Min