Warmup:

2X:

1:00 Row

10 PVC Pass Throughs

5 Empty Bar Hang Muscle Snatch

5 Behind The Neck Snatch Grip Push Press

2 Shuttle Runs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

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 19Mar 1RM

Video courtesy of Diablo CrossFit.

We kick off our new cycle with our new Snatch Complex.  For this complex, one set consists of 1 Snatch Pull, returning to the ground and performing Power Snatch, holding onto the bar, and bringing it to the low hang (right below the knee) and performing a squat snatch. The Snatch Pull focuses on leg drive, the Power Snatch will focus on pulling the bar up and pulling under, and the low hang squat snatch puts them all together.

WOD:

In 4 Min, complete:

10 Shuttle Runs

Max Cal Row in remaining time

-rest 2 Min-

repeat for a total of 4 sets

Score each round’s cals separately

-1 Shuttle Run = 25’ down and 25’ back

Video courtesy of Mayhem Athlete.

Today, you’ll be wondering “where do I push?  Fast shuttle runs so I have more time on the Row, or steady pace on the runs and go all out on the row?”  The answer is, yes.  You have to find which game-plan works for you.  Are you able to recover from a high output early on to get as many calories as possible, or will you slow down too much with fatigue?  Or are you able to hold enough in reserve to go all out and still recover for the next round?  Play around with the strategies round by round to see what works best.

Scaling Options:

Shuttle Runs -> 15/12 Cal Echo Bike

Cool Down:

Roll out T-Spine – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.