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

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (Or Jumping Pull Ups)

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:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

On a running clock…

0:00-3:00, do 2 sets @60%

3:00-6:00, do 2 sets @65%

6:00-9:00 do 1 set @70%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

This cycle, we will focus on Power Positions for both Cleans and Snatches.  So, for today, we start with 3-position Power Snatch.  Start by grabbing the bar in Snatch Grip, then deadlift the bar all the way to hip lockout.  From here, go to the hang position (above the knee) perform a Power Snatch from here, recover (hold onto the bar), then take the bar to the low hang (right below the knee), perform a Power Snatch from here, recover, then take the bar to the ground (still holding onto the bar) and perform a final Power Snatch from here. By going in this order, we get in the habit early of using that violent hip extension to move the bar.

WOD:

3 Rounds For Time:

6 Strict Pull Ups

6 Kipping Pull Ups

6 Burpee to Kipping Pull Ups

Rest 1:00 min between rounds

Video courtesy of OPEX Fitness. Demo of Burpee to Kipping Pull Ups.

Today is all about building our pull up power!  We go from basic strength in the strict pull up, to proper body control in the kipping pull up, and then adding a dynamic element in the burpee to kipping pull up.  Try to really get the hips involved in the kipping pull ups to save your grip and arm strength.

Scaling Options:

Strict Pull Ups -> Ring Rows

Kipping Pull Ups -> Jumping Pull Ups

Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Up (inside reach)

Video courtesy of EVO

(ELITE: Strict Pull Ups, Chest2Bar, Muscle Ups)

Cool Down:

Child’s Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side