10 Cal Bike
10 PVC pass throughs
10 PVC around-the-worlds
10 thoracic high fives
10 PVC OHS
3 PVC snatch balance
5 Cobra2Downward Dog
5 Cobra to Hip Snap
Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
Snatch + Hang Snatch + OHS
Sets start every 5 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Snatch complex for this cycle. %s stay the same, but reps increase, so time per set increases again. Want to make sure you have enough time so you can focus on form rather than going through these fast. As we are now more comfortable in this complex, aim to get aggressive on the drop under during both the snatch and hang snatch.
3 Rounds For Time:
15/11 Cal Bike
12 Power Snatches (95/65#)
9 Bar-Facing Burpees
Time Cap: 12 Min
Video courtesy of Coastal Fitness. Demo of a few cycling variations for the Bar Facing Burpee.
Get a good start going on the bike to begin, but throttle back the last few cals so you have some juice left to tackle the rest of the movements for the round.
Bar weight -> 75/55 -> as needed
Bar facing burpees -> step over bar after burpee
Calf Stretch on rig – 1 Min per side
Laying Thoracic Rotation – 10 per side
Video courtesy of The Active Life.