Warmup:

2 Rounds:

10 Cal Bike

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

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

S/S/S:

Snatch + Hang Snatch + OHS

4@65%

4@70%

3@75%

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.

WOD:

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.

Scaling Options:

Bar weight -> 75/55 -> as needed

Bar facing burpees -> step over bar after burpee

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Laying Thoracic Rotation – 10 per side

Video courtesy of The Active Life.