Warmup:

1:00 Ski

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

10 Alt Lunges

Then, 3X:

3 Empty Bar high hang muscle snatch

3 hang power snatches

3 hang squat snatches

Then…

Super Squat Hip Sequence – video courtesy of Mobility WOD

S/S/S:

Bulgarian Split Squat

5X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation this cycle will be the Bulgarian Split Squat.  This is a great way to help bring up your weaker leg.  Use either a bench or a box to elevate your back leg in this movement.

WOD:

5 Sets:

On A 3:00 Clock…

20/15 Cal Ski Erg

Max Hang Squat Snatch

 

-Rest 1:00 between sets

 

Bar weight:

Round 1 & 2 – 135/95

Round 3 & 4 – 115/80

Round 5 – 95/65

Video courtesy of Shape Fit.

With a drop in weight as the rounds go on, look to increase the rep count on the hang squat snatches each time.

Scaling Options:

Bar weight -> as needed

Cool Down:

Couch Stretch – 1 Min per side

 

Spider-Man Lunge hold – 1 Min per side