Warmup:

1:00 Row

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

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:

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

On a running clock…

0:00-5:00, do 3 sets @70%

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

10:00-15:00 do 2set @80%

%s Based on 7Aug 1RM

Last time hitting our Snatch Complex before we re-test our Oly 1RM. Our %s go up this week, so keep your form dialed in.

WOD:

2 Set of:

21-15-9:

Row (cals)

Hand-Release Push-Ups

Rest 2 Min between Sets

Score = Total Time

Video courtesy of WODStar.

So, at “3,2,1..Go!”, you’ll hit 21-15-9 of Cals on the Rower and Hand Release Push Ups.  Once you finish the round of 9, you will go into a 2 Min break, then do it all one more time.  The goal is to not slow down in the second set.  So on the initial 21-15-9, keep a steady pace, then on the second go around, keep that same pace or speed up.

Scaling Options:

Hand-Rel Push Ups -> Push Ups off bench (ELITE: Deficit Push Ups)

Cool Down:

Child’s Pose – 2 Min

Scorpion Stretch – 1 Min per side