Warmup:

500M Row

6 Inchworm push ups

6 Box Step Overs

5 Tuck Jumps

4 Box Jumps

8 Cobra to Down Dog

4 Cobra to Hip Snap

4 Box Jump Overs

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, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin

WOD:

AMRAP 6:

21 Power Snatch (95/65)

21 Box Jumps (24″/20″)

-Rest 3 Min-

AMRAP 6:

15 Power Snatch (95/65)

15 Box Jump Overs (24″/20″)

-Rest 3 min-

AMRAP 6:

9 Power Snatch (95/65)

9 Burpee Box Jump Overs (24″/20″)

Score = Total Rounds + and reps left over

Videos courtesy of OPEX Fitness.

Little triple-AMRAP on deck for today!  The consistent in this WOD will be the Power Snatch. The bar will always be at 95/65.  The increase will be the complexity of the box movement.  We kick off the first AMRAP with just normal box jumps.  The second AMRAP moves the complexity up to box jump overs.  We finish the last AMRAP by moving it up one last time to burpee box jump overs.  With the increase in complexity, the reps per round go down, so the goal should be to try to have the same score per AMRAP, or aim to increase the pace as you move along.

Scaling Options:

Bar Weight -> 75/55 -> as needed (ELITE: 115/80)

Box height -> 20/16 (ELITE: 30/24)

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW