Pic courtesy of Pintrest.  Anyone feel like this after 24.1?  No?  Just me?…Cool…

Warmup:

Spider-Man Lunge 30’

Heel2Toe 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

10 PVC Pass thrus

10 PVC OHS

PVC prayer stretch :30 per side

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

Then…

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, OHS, Behind the neck Snatch-Grip Push Press,  hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin. Prior to WOD, do the following with an empty bar: 5 Good mornings, 5 back squat, 5 Elbow Rotations, 5 Front Squats. Then, move hands to Clean Grip with the bar in the high hang, perform 3 reps of:  dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean

S/S/S:

Snatch Complex:

Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch

With a running clock:

From 0:00-5:00, do 3 @70%

From 5:00-10:00, do 2 @75%

From 10:00-15:00, do 2 @80%

%s Based off 10 Jan 1RM

Video courtesy of Bredni Roque.

Last time hitting our Snatch Complex this cycle before our Oly re-test.  %s go up, so stay tight!

WOD:

For Load:

1 Power Snatch

2 Overhead Squats

3 Behind the neck Snatch Grip Push Presses

4 Front Squats

5 Hang Power Cleans

Repeat for a total of 5 sets. Increase weight with each set. Rest as needed between sets.

The bar can only be rested in the crease of the hips, behind the neck, in front rack, or in the grip until the last hang power clean is completed for each set.  If you have to put it down, start the whole set over again.  Score = heaviest successful set.

Video courtesy of Train FTW. Quick demo of the Snatch Grip BTN Push Press.

So, this one running similar to the Bear Complex, except you add one more rep to each movement as you go through.  So, begin with one Power Snatch, then keep the bar locked out OH, and perform 2 Overhead Squats, then gently bring the bar to the back, keep the hands at Snatch Grip and perform 3 BTN Snatch Grip Push Presses, then bring the bar to the front rack, bring the hands closer to the shoulders, perform 4 Front Squats, and lastly, knock out 5 hand Power Cleans. Here’s the kicker, once the bar starts moving, you can’t let go of it.  You can rest the bar in any of the between positions (on your back before you start the BTN Push Press, in the Front rack before you do the Front Squats, or in the crease of your hip before you do the hang power cleans).  But, should you have to put the bar down before you finish the complex, you have to start that set over.  Rest as much as you need between attempts.

Cool Down:

Tabata roll out – Spend 20 seconds rolling on one body part, take 10 second break, move on to next body part.  Repeat this process until entire body has been rolled out.