Warmup:

Stiff-leg bear crawl 30’

Backwards Bear Crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

Crab walk 30’

Side Lunge 30’

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS

WOD:

6 Rounds For Time:

15 Power Snatch

15 Overhead Squats

200′ Dual KB Front Rack Walk

Bar weight – 95/65

KB weight – 55/35

Video courtesy of Functional Bodybuilding.

Aim to break up the Power Snatches into an 8/7 and then try to go unbroken on the OHS.  For the Front Rack carry, make the KB touch in front of you (as seen in the video) and have the bottoms resting between your biceps and elbow.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Banded Shoulder Stretch – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side