Warmup:

2 Rounds:

10 Box Step overs

5 Box pistol step downs per side – see video below, courtesy of Performance Chiro

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

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@70%

4@75%

3@80%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Today will be our final run of the current Snatch complex prior to re-testing our 1RM.  %s increase, so dial it in on these reps so your comfortable with the heavier weight in these movements.

WOD:

AMRAP 15:

4 Burpee to Chest2Bar Pull Up

8 Alternating Pistols

12 Box Jump Overs (24″/20″)

Video courtesy of Functional Bodybuilding.  Quick demo for Burpee to Chest2Bar Pull Ups. Looking to get some higher skill movements in on a medium-sized AMRAP.  Not looking to make this a sprint, but the goal should be to only rest when moving from movement to movement.

Scaling Options:

Burpee C2B -> Burpee to kipping pull up -> Burpee to jumping pull up (ELITE: Muscle Ups)

Alt Pistols -> Banded Pistols -> Pistol to box

Video courtesy of WODStar

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side