Warmup:

High Knees 30’ and back

Butt Kickers 30’ and back

Side Shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

10 PVC Pass thrus

10 PVC OHS

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, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

Snatch Complex:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00-4:00, do 2 sets @65%

4:00-8:00, do 2 sets @70%

8:00-12:00 do 1 set @75%

%s Based on 7Aug 1RM

Video courtesy of Diablo CrossFit.

Second run of our current Snatch Complex this cycle. Use these reps of low hang to get comfortable moving your knees out of the way both as the bar comes up and when you lower it down.

WOD:

12 Min AMRAP:

100M Sprint

8 Hang Power Cleans (115/80)

Goal – 8+ Rounds

Video courtesy of Train FTW.

Try to maintain about 30 seconds of running, 15-second transition to the barbell, 30 seconds for the hang power cleans, about 5-10 seconds to catch your breath, then back to the run.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

Cool Down:

Pigeon Pose – 1 min per side

Barbell forearm mash – 1 Min per side