Warmup:

2X:

10 Bow to Bends

10 Spider-Man Lunge

10 Thoracic High Fives

10 Empty bar Good mornings

Then…

10 PVC pass thrus

10 PVC OHS

10 PVC Drop Snatch – see video below, courtesy of Catalyst Athletics

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin

 

 

S/S/S:

Snatch + Hang Snatch + OHS

0:00-05:00 – 3 sets @65%

05:00-10:00 – 2 sets @70%

10:00-15:00 – 2 sets @75%

 

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Third week of our current Snatch Complex this cycle. The reps increase this week while the %s stay the same.  This means longer time under tension, but stay dialed in and stick each landing!

 

WOD:

For Time:

26 Alt DB Hang Clean & Jerk (50/35)

21 Deadlifts (185/135)

21 Burpee over Barbell

18 Alt DB Hang Clean & Jerk

15 Deadlifts

15 Burpee over Barbell

12 Alt DB Hang Clean & Jerk

9 Deadlifts

9 Burpee over Barbell

Video courtesy of Functional Bodybuilding.

Little higher volume today.  Keep your pace steady and try to keep resting limited to transitioning from movement to movement.

 

Scaling Options:

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

Bar weight -> 155/110 -> as needed (ELITE:225/160)

 

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Iron Cross – 1 Min per side