Warmup:

10 Hops over empty barbell

10 Spider-Man Lunge

10 Cobra to Down Dog

5 Cobra to Hip Snap

8 barbell RDLs

8 Tall Muscle Cleans – See video below, courtesy of Catalyst Athletics

5 Hang Power Cleans

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 2@60%

From 5:00-10:00, do 2@65%

From 10:00-15:00, do 1@70%

%s Based on 20Mar 1RM

Our Snatch complex this cycle will mirror our clean cycle, and we’ll take a 3-position approach.,  Like with Cleans this cycle, we’ll go from the ground for the first snatch, hold onto the bar and do our second snatch from the hang (above the knee), and then hold onto the bar again and do one last snatch from the high hang (about pocket-level).  Our goal is to get more and more out of the hip extension as the starting range gets shorter.

WOD:

18-15-12-15-18:

Power Cleans (135/95)

Bar Facing Burpees

18 Min Cap

Video courtesy of Train FTW.

Try to keep manageable chunks in some touch-and-go on the Power Cleans, and then steady out the pace when you hit the bar-facing burpees.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed (ELITE: 165/115)

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Shoulder Stretch – 1 Min per side

Warmup:

2X:

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Spider-Man Lunge to twist

10 Down Dog Toe Taps – See video below, courtesy of The Active Life

1:00 Row

10 Over & Backs

10 Huggers

WOD:

For Time:

1000M Row

200 Double Unders

60/45 Ski Erg

200 Double Unders

1000M Row

Time Cap: 35 Min

Video courtesy of Kristi Eramo O’Connell.

Today is all about maintaining an even pace on each movement.  Don’t go slow on anything, but don’t let the hear rate get crazy-high as you’ll be doing each movement for a little while.  This will especially hold true in the dubs.  Find that rhythm!

Scaling Options:

Dubs -> 400 Single unders

Cool Down:

Calf Stretch on Rig –1 Min per side

Roll out low back and T-Spine – 2 Min