Warmup:

8 Box Step Ups

5 Cobra to Down Dog

10 Spider-Man Lunges

10 Scorpions

8 Box Step Overs

5 Cobra to Hip Snap:10 Top of ring hold

10 PVC Pass Thrus

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups

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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 1 set @80%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Snatch Complex before we re-test our Oly 1RMs.  Our %s go up the highest they have been in this cycle, so keep the form dialed in.

WOD:

AMRAP 15:

4 Chest2Bar Pull Ups

8 Ring Dips

12 Burpee Box Jump Overs (24”/20”)

Video courtesy of Train FTW.

Stay as steady as you can each round to see how far you can get in this 15 Min AMRAP.  With the low numbers, the pull ups and ring dips should either be unbroken or at the most broken into two sets each time. On the burpee box jump overs, just be smooth throughout.

Scaling Options:

C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Ring or Bar Muscle Ups)

Ring Dips -> box or bench dips -> push ups

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min