Warmup:

1:00 Ski Erg

10 Kickers

10 Squat2Stands

10 Thoracic High Fives

:30 Downward Dog

10 PVC Pass thrus

5 PVC OHS

5 PVC Behind the Neck Push Jerk

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.  Prior to WOD, with an empty and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbow, high hang power clean, hang power clean

S/S/S:

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

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 2 set @80%

%s Based on 23Oct 1RM

Video courtesy of The Lift Lab.

Last time hitting our 3-position Power Snatch complex prior to our Oly re-test.  %s go up, so keep your form dialed in.

WOD:

8 Rounds For Time:

12/9 Cal Ski Erg

8 Hang Power Cleans (115/80)

Video courtesy of Train FTW.

This is one of those WODs where you can go full send from the get-go, but be prepared for the fatigue to sit in on the shoulders and grip by about round 4.  Either slow the pace a bit, or bear down and keep going.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 155/105)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm rollout – 1 Min per side