Warmup:

2X:

10 Air Squats

5 Scap Pull Ups

10 Scorpions

10 Side Lunge

5 Kip Swings

Then…

10 PVC pass thrus

10 PVC OHS

10 PVC Drop Snatch

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

With a running clock…

0:00-05:00 – 3 sets @70%

05:00-10:00 – 2 sets @75%

10:00-15:00 – 2 sets @80%

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Snatch complex prior to our Oly re-test.  The %s go up a little, so stay dialed in!

WOD:

“Break Calluses”

21-15-9:

Pull-Ups

Push-Ups

Toes To Bar

Air Squats

Time Cap 10 Minutes

WOD courtesy of CrossFit Mentana

Video courtesy of WOD Prep.

Getting some good cycling of bodyweight movements to learn that body control under a time crunch.  Don’t let form go out the window to try to beat the clock.  Quality reps!

Scaling Options:

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

Push Ups -> off bench (ELITE: HSPUs)

Toe2Bar -> Alt 1-leg T2B -> Kipping knee Raise -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Child’s Pose – 2 Min