Warmup:

200m jog

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Kneeling Lat Stretch

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

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:

Every 2:00 for 10:00:

-Snatch Lift-off to bottom of Knee

-Snatch Pull

-Squat Snatch

Use moderate loads – no higher than 60% of Snatch 1RM

Video courtesy of Coastal Fitness. Our first piece will work some segmented pieces of the snatch, getting us comfortable keeping tension in the first pull of the snatch, then part 2 will continue to the triple extension of the pull, and then we’ll finish it with a full squat snatch.

WOD:

10 Rounds for Heaviest Load:

100M Run

1 Front Squat

Start at 60% of 1RM and build to Heavy for the day

Score = Heaviest load

Video courtesy of Catalyst Athletics.

There is no time cap on today’s WOD, so don’t think you have to go all out on the run.  The run is more to keep the blood flowing between Front Squats.  Aim to make each Front Squat perfect in form.  Increase the weight by feel.

Scaling Options:

Run -> 125M Row

Front Squat -> if injury prevents you from doing Front Squats, go Back Squats

Cool Down:

Couch Stretch – 1 Min per side

Hurdler Stretch – 1 Min per side