Warmup:

1:00 row EZ pace

10 Spider-Man lunge w/twist

10 Squat2Stands

1:00 jump rope

10 Iron cross

10 Scorpion

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

Barbell warmup: With an empty bar and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

3@60%

3@65%

2@70%

Sets start every 3 min

% Based on 7June 1RM

Video courtesy of Train FTW.

New Strength Cycle begins today!  We kick off with our new Snatch complex.  Going opposite order of our last complex and we begin at the high hang, then go to the hang, then to the floor. This will allow us to put an emphasis on explosive hip extension and fast drops under the bar. The secondary emphasis is adding the pull from lower with each rep.  If you can, hold onto the bar throughout the complex, but if you need to drop between the hang snatch and snatch from the ground, that’s fine.

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1: Cal Row

10-20-30-40-50-60-70-80-90-100: Double Unders

16 Min Time Cap

Video courtesy of Elite SRS.

Nice little cardio couplet to finish off your Monday!  As you row cals go down, your Double under numbers increase (order goes 10 cal row, 10 dubs, 9 cal row, 20 dubs, 8 cal row, 30 dubs, etc…)  Steady pace on both so your transitions from one movement to the next go fast!

Scaling Options:

Dubs -> 2X Single Unders (ELITE: Cross-Overs)

Video courtesy of CrossFit HQ

Cool Down:

Calf Pedal in Downward Dog – 20 per calf

Couch Stretch – 1 Min per side