Warmup:

2 Sets:

:30 Jump Rope

Spider-Man Lunge 30’

Walking Kicks 30’

10 Squat2Stand

10 Thoracic High Fives

Then…

10 PVC Pass thrus

10 PVC OHS

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch Complex:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

With a running clock:

From 0:00-5:00, do 4 @65%

From 5:00-10:00, do 4 @70%

From 10:00-15:00, do 3 @75%

%s Based off 25Oct Snatch 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our Snatch Complex this cycle. %s stay the same as last time, but reps go up, so time per round goes up to 5 min.

WOD:

EMOM 16:

Min 1 – 150M/110M Row

Min 2 – 100M Run

Min 3 – 45 Double Unders

Min 4 – 150M/110M Ski Erg

Today is more about steady state work for 30-40 seconds each minute.

Scaling Options:

Run –> 7/5 Cal Echo Bike (ELITE: 200M Run)

Dubs –> 90 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Pedal in down dog – 30 per leg

Child’s Pose – 2 Min