Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Scorpions

5 Cobra to Hip Snap

Kneeling Lat Stretch

5 light Dual DB high pulls

5 Dual DB Push Press

1:00 Ski Erg

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 + Overhead Squat

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Second running of our Snatch Complex for the cycle.  Again, our goal by splitting these up is to get some good focus on really using your hips to move the bar in the Power Snatch, and then focus on stability and control in the OHS.

WOD:

3 Rounds For Cals/Reps

:20 Cals Ski Erg

:40 Rest

:40 Cal Ski Erg

:20 Rest

1:00 Devil’s Press (50/35)

1:00 Rest

Score= total cals + total reps

Video courtesy of Concept2.

Looking for a good mix of sprint and steady state movement in both the Ski Erg and Devil’s Press.  The initial 20 seconds of work on the Ski Erg will allow a little more full-go sprint, while the 40 second piece is meant to begin with about 10 super-hard pulls followed by a continuous pace.  When it comes to the Devil’s Press, aim to move the whole minute.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

3X10 Back Extensions on GHD