Warmup:

1 Min Echo Bike

10 Over & Backs

10 Huggers

10 Thoracic High Fives

10 PVC Pass Thrus

50’ Empty Sled Push

:30 PVC Front Rack Stretch – see video below, courtesy of Power Monkey Fitness

Barbell Warmup – With an empty barbell and hands in Snatch grip, per form 3 reps of: Snatch grip RDLs, dip/shrug, dip/shrug/high elbows, high hang muscle snatch, OHS, Hang Power Snatch

S/S/S:

Every 2 Min for 5 Sets:

2 Snatch Grip Deadlifts

2 Hang Power Snatch

2 Overhead Squats

Work up to a moderate-heavy load

Video courtesy of Last Best Strength and Conditioning.

For our de-load week, we still want to get some weightlifting technique in.  Unlike the video, you will do 2 reps of each movement per set, meaning, do 2 Snatch grip deadlifts, directly into 2 hang power snatches, directly into 2 OHS.

WOD:

4 Rounds:

100′ Dual KB Front Rack Carry (55/35)

20 V-Ups

100′ Sled Push (2X45#/2X25#)

20 Ab-mat Sit Ups

 -1:00 Break between Rounds-

Score each round separately

Video courtesy of Boulder Athletics.

Looking to get some good heat on our core today!  Make sure in the Front Rack carry, the KBs are not sitting on the tops of the shoulders.  We want them sitting on the tops of the arms, which will force you to stay strong in the Front Rack position.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Sled weight -> as needed

Cool Down:

Tabata Roll out – Foam roll :20 per body part with :10 break between body parts