Warmup:

2X:

8 Box step ups

10 Iron Cross

5 Tuck jumps

8 empty bar tall muscle clean

10 Hollow Rocks

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@70%

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

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

%s Based on 20Mar 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Snatch Complex prior to our Oly re-test.  %s go up, so keep that form dialed in.

WOD:

For Time:

30/18 Ring Dip Buy-In

Then

7 Rounds:

7 Power Cleans (135/95)

7 Box Jumps (24″/20″)

Then

50 GHD Sit-Up Cash Out

Videos courtesy of Move Strong and Rogue Fitness, respectively.

Look to get the Ring Dips finished in no more than 3 sets.  Your Power Cleans should be as close to unbroken touch-and-go as possible. Steady pace on the Box Jumps, and then same pace on GHDs.

Scaling Options:

Ring Dips -> Stationary Dips -> Banded Dips -> Bench Dips

Bar weight -> 50% of 1RM (ELITE:185/130)

Box height -> 20/16 -> as needed (ELITE: 30/24)

GHD -> Ab-mat Sit Ups

Cool Down:

Iron Cross – 1 Min per side

Barbell Triceps Mash – 1 min per side

Video courtesy of Rucking Fit.