Warmup:

3 Rounds:

200M jog

10 Alt V-Ups

8 Alt Spider-Man Lunge

10 Hollow Rocks

Jump to 6” target

Then…

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 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:

10 Rounds For Time:

Reps: 10,9,8,7,6,5,4,3,2,1 of…

Power Snatch (115/80)

Ab-Mat Sit Ups

*200m Run After Each Round

Video courtesy of Train FTW. Good, efficient cycling of the barbell will save you in the WOD today.  The weight should be something where, gun-to-the-head you could cycle 8-10 reps unbroken.  Yes, after the first rep from the ground, the hips may rise up just a little higher (see video), but make sure the belly stays tight.  Use the ab-mat sit ups as the recovery piece, and get a moderately fast 200M pace going in all runs.

Scaling Options:

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

Ab-mat Sit ups -> feet anchored (Elite – GHD Sit Ups)

Run -> 250M Row per round

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side