Warmup:

3X:

5/4 Cal Ski Erg

10 Hollow Rocks

5 High Hang Muscle Snatch

5/4 Cal Row

-then-

5 Behind The Neck Snatch grip Push Press

5 empty bar Overhead Squats (OHS)

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

S/S/S:

Hang Snatch

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Hang Snatch this cycle.  The %s stay the same, but sets increase, so time per set increases.

WOD:

14 Min AMRAP:

5 Cal Ski Erg

10 Cal Row

7 Cal Ski Erg

12 Cal Row

9 Cal Ski Erg

14 Cal Row

etc…

Add 2 Cals per movement per round

Video courtesy of Train FTW.

Cardio couplet to kick off our week.  Give a couple super-hard pulls each time to get the fly wheel going on both the Ski erg and Rower.

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Cobra Pose – 2 Min