Warmup:

400M jog

10 PVC pass thrus

10 PVC around the worlds

10 Cobra2Downward Dog

10 Kickers per leg

10 Swimmers

5 pogo jumps – see video below, courtesy of Performance Course

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, Toe2Bar

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

10 Rounds For Time:

Reps 10-1 of…

Power Snatch @ 60% of 1RM

Toes 2 Bar

*200m Run After Each Round

Video courtesy of CrossFit HQ.

Barbell cycling will be a big factor in the early rounds of the WOD. Two points to remember on cycling the Power Snatch. 1) Use the hips as much as possible to move the weight and save your shoulders/arms. 2) When bringing the bar back down, make a small pause with the bar in your hip.  This will not only keep your back flat as you go down, but will give your grip a slight break.  With all the Toe2Bars in the WOD, you will need to save your grip where you can.

Scaling Options:

Power Snatch -> lighter hang power snatch

T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

Run -> 250M row for every 200M run

Cool Down:

Banded Bully Stretch – 1 Min Per side

Child’s Pose – 2 Min