PROGRAMMING NOTE: The Combat PT Tent will be closed this Thursday for Juneteenth, but we will program a WOD you can do on the track for that day.

Warmup:

1:00 Ski Erg

10 Huggers

10 PVC Pass Thrus

10 Squat2Stands

10 Thoracic High Fives

10 Bow2Bends

10 PVC OHS

5 PVC Snatch Balance

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Second run of our Snatch complex for this cycle, which consists of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat.  Again, we’re trying to get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat. %s go up, so time per set jumps to 4:00.

WOD:

4 Rounds:

24/20 Cal Ski Erg

18 Alt DB Snatch (50/35)

12 Handstand Push Ups

Video courtesy of CompTrain Masters.

Shoulders will be good and fried by the end of this one.  Shake the arms out as you move from one movement to the next.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike Push Ups off a box or floor -> Seated DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged