Warmup:

10 Wrist circles

10 Arm circles

10 Over& Backs

10 Huggers

10 Torso rotations

10 Cossack Squats

10 Bow2Bend

10 Squat2Stand

10 Kickers

10 PVC pass thru

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk. Prior to Snatch, with an empty bar and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang power snatch, high hang squat snatch, power snatch from mid-shin, squat snatch from mid-shin

S/S/S part 1:

EMOM 5:

1 Power Clean & Push Jerk @ 70% of Clean & Jerk 1RM

 

EMOM 5:

1 Squat Clean & Split Jerk @ 70%

 

EMOM 3:

1 Power Clean & Push Jerk @ 75% of Clean & Jerk 1RM

 

EMOM 3:

1 Squat Clean & Split Jerk @ 75%

S/S/S Part 2:

EMOM 5:

1 Power Snatch @ 70% of Snatch 1RM

 

EMOM 5:

1 Squat Snatch @ 70%

 

EMOM 3:

1 Power Snatch @ 75% of Snatch 1RM

 

EMOM 3:

1 Squat Snatch @ 75%

Videos courtesy of CrossFit HQ.

The goal today of going back and forth between power positions and squat positions in both the Clean & Jerk and Snatch is to get you comfortable in both.  Normally people tend to favor one version over the other.  So, our goal is to make each as close to even as possible.  In the squat versions, if squatting quickly is a limiting factor, catch the bar as low as possible (with control) and then ride the squat down the rest of the way.

Scaling Options:

If weight feels super heavy, cut back to 60 and 65% of 1RM

Cool Down:

Oly Wall Stretch – 3 Min

 

Tabata Roll out – whole body