Warmup:

200M Jog

10 Scap Push Ups

8 Spider-Man Lunge

8 Box Step ups

10 Huggers

10 Over & Backs

6 Box Jumps

8 Cobra to hip snap

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

Barbell Warmup:With an empty bar, and in Snatch Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, Hang Muscle Snatch, Behind the Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin

WOD:

In 4 Min, complete:

6 Power Snatches (115/80)

8 Box Jumps (24″/20″)

10 Toe2Bar

Max Reps: Bar Facing Burpees

*Rest one minute

Repeat for total of 5 Rounds

Score = Total Bar Facing Burpees

Video courtesy of Train FTW.

While the popular thought might be to try and sprint through the “Buy-in” each round of the power snatch, box jumps, and Toe2Bar so you have more time for bar-facing burpees, I would argue, moving smooth through those movements rather than sprint them will not only get you through them faster than you think it would, but will also allow you to have a little extra gas in the tank once you get to the bar facing burpees.  Don’t run out of gas too quickly!!

Scaling Options:

Bar weight -> 95/65 -> as needed (Elite – 135/95)

Box height -> 20/16 -> as needed (Elite – 30/24)

Toe2Bar -> Alt single-leg Toe2Bar -> Kipping Knee raise -> Strict Knee raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Calf Stretch on box – 1 Min per side