Warmup:

:30 jump rope

10 Cobra2Downward Dog

5 Cobra to Hip Snap

:30 jump rope

10 Twisting Push Ups

:30 jump rope

On rig: On the rig, perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell Warmup: With an empty barbell, and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Power Snatch + OHS

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Flemming.

Our Snatch variation for this cycle is taking in back to some basics and separating into a Power Snatch and an Overhead Squat.  This will make you really focus on a violent hip extension to get the bar higher for a catch in the Power Position.  Then, by keeping the OHS separate, you can focus on keeping tension through the body during the move.

WOD:

13 Min AMRAP:

52 Double Unders

13 Line facing Burpees

52 Double Unders

13 Hand Release Push ups

52 Double Unders

13 Pull Ups

Video courtesy of Mayhem Athlete.

Lots of jumping today!  Steady rhythm in each movement will be the key today!

Scaling Options:

Dubs -> 104 Single Unders (ELITE: 100 Dubs)

Pull ups -> Banded Strict pull ups, Buddha Pull* Ups, Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Banded Bully Stretch – 1 Min per side