Warmup:

1:00 Row

10 PVC Pass throughs

10 PVC around the worlds

5 PVC Drop Snatches*

10 Samson Stretch

10 Iron Cross

10 Scorpion Stretch

Barbell Warmup – With an empty bar and in Snatch grip, perform 3 reps of: Snatch Deadlift, from high hang, dip/shrug, dip/shrug/high elbows, Snatch Pulls from mid-shin, from above the knee hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch from mid-shin

WOD:

EMOM 30:

Min 1 – 3 Snatch Deadlifts

Min 2 – 2 Snatch Pulls

Min 3 – 1 Power Snatch

Increase weight every 3rd minute.  Build to a heavy Power Snatch for the Day

Videos courtesy of Barbell Shrugged and CrossFit HQ, respectively.

Essentially, you get 10 Power Snatches today.  The goal is to build up to something heavy for the day (not looking for a new 1RM, but go by feel) And prior to each Power Snatch, you get 2 minutes to hit to primer movements in the Snatch Deadlift and the Snatch Pulls. The goal is, by the time you get to each Power Snatch attempt, your body is used to not pulling with the arms

Cool Down:

2 Min on Ski Erg (slow pace)

Iron Cross – 1 Min per side