Warmup:

2X:

200M jog

10 Iron Cross

8 DB deadlifts per side

8 DB high pulls per side

8 DB Push Press per side

10 Down Dog Alt Toe Touch – see video below, courtesy of The Active Life

Then…

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 3@65%

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

From 10:00-15:00, do 2@75%

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle.  %s stay the same, but volume (number of reps) goes up.  Continue to use that hip extension to get the bar moving fast upwards and then drop FAST under it.

WOD:

3 Rounds For Time:

400M Run

21 L-Arm DB Snatch

21 R-Arm DB Snatch

DB weight – 50/35

Video courtesy of Functional Bodybuilding.

Coming off the run, your heart rate will likely be a little spiked.  Take a deep breath or two before picking up your DB before knocking out all 21 Snatches on one arm before doing the same on the other arm.

Scaling Options:

Run -> 500M Row

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Single Leg Forward Fold – 1 min per side

Banded Shoulder Distraction – 1 Min per side

Video courtesy of The Ready State