Pic courtesy of San Diego Personal Training.  Reminder, the Combat PT Tent will be running “Murph” from 0600-0900 this Thursday.  Be there!

Warmup:

1 Min Echo Bike

10 Spider-Man Lunge

6 Inchworm Push Ups

10 Scorpions

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind The Neck Push Press

5 PVC OHS

5 PVC Drop Snatches

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@70%

4@75%

3@80%

Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Snatch Complex this cycle before we do our Oly re-test.  The %s go up, so really dial in the technique today!

WOD:

On a 14 Min Clock…

0:00-10:00:

Every 2 Min, :20 Sprint on Echo Bike

(Keep track of Cals each sprint)

10:00-13:00 – Rest

13:00-14:00:

Max Cals, Echo Bike

 

Score = Cals from sprints + Max Cal from 1:00

Looking to get a full-out effort on these sprints.  Should be at a pace where the remaining time of the 2 minutes is needed for recovery.  That last minute is where you then dig in and go full send…kind of like Tim Paulson in this video (courtesy of The CrossFit Games)…

Cool Down:

Couch Stretch – 2 Min per side

 

Med ball Thoracic Extension – 2 Min

Video courtesy of Chalk Fitness