Warmup:

2X:

1:00 Row

10 Alt Plank Shoulder Taps

10 Pushup to Down Dog

10 Toe Taps in Down Dog

10 Squat2Stand

10 Thoracic High Fives

Then…

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows

Barbell warmup – With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Snatch, OHS, High Hang Squat Snatch, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

3 Position Snatch (Floor/Hang/High Hang)

With a running clock:

From 0:00-5:00, do 2@65%

From 5:00-10:00, do 2@70%

From 10:00-15:00, do 1@75%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics. Second time hitting our 3-position Snatch complex this cycle.  Remember, each consecutive Snatch is meant to make you use more and more hip extension to get the weight moving. So you have enough time to pull yourself under the bar to the catch position.

WOD:

For Time:

15 Handstand Push Ups

25/19 Cal Row

35 Pull Ups

Video courtesy of CrossFit HQ.

The limiting factor on today is likely going to be the big number of Pull Ups in each round, right?  Just know going in, by the time you get to the pull ups, the body will be a bit fatigued.  That said, don’t look to muscle through the pull ups.  Rather, rely on good form and using shoulder engagement, hip extension and smooth cycling of reps to get through these.

Scaling Options:

HSPUs -> Pike push up off a box -> Pike push up off the floor -> high-kneel Dual DB Strict Press (ELITE: Deficit HSPUs)

Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)

Cool Down:

Kneeling Lat Stretch – 1 min per side

Wall Figure4 Stretch – 1 Min per side