Warmup:

10 Squat2Stands

5/5 Single DB high pulls

5 Inchworm push ups

10 Iron cross

10 Scorpion

5/5 DB push press

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@65%

3@70%

2@75%

Sets start every 4 min

% Based on 7June 1RM

Video courtesy of Train FTW.

Second time hitting our Snatch Complex for this cycle.  With an increase on the %s, we increase the time per round by a minute.  Start the cycle off with a massive hip extension to get the bar moving, on the hang Snatch, you’ll be able to use a bit more posterior chin to get things going.  This should lead to a perfect set up for the final snatch of the complex.

WOD:

For Time:

100 Alternating DB Snatch (50/35)

Every Minute on the Minute, 3 Overhead Squats @ 30% of Snatch 1RM

Time Cap – 10 Min

Video courtesy of OPEX Fitness.

While we want to move through the Snatches as fast as possible, don’t let that make the form get sloppy.  Keep your back flat through the movement (especially when the DB is below the hip).

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Bar weight -> 20% of Snatch (ELITE: 50% of Snatch)

Cool Down:

Banded Overhead Stretch – 1 Min per side

Iron Cross – 1 Min per side