Warmup:
6:00 AMRAP:
10 Spider-Man Lunge
5 Snatch Pulls (empty bar)
5 Muscle Snatch
10 Kneeling Lat Stretch
-then-
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar
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, Power Clean from mid shin, Squat Clean from below knee, Front Squat
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Our Clean Complex this cycle consists of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee). Like our Snatch complex, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean. Also, finish off each set with one Split Jerk.
WOD:
5 Rounds For Reps:
Max Unbroken Hang Power Snatches @ 75% of 1RM
Immediately into…
Max Unbroken Toe2Bar
– 2 Min rest between sets
Score Each round separately
Video courtesy of Functional Athletics.
Today will be GRIPPY!!!! Ensure you utilize a hook grip on the hang power snatches. And while these reps are meant to be one big unbroken set, make sure as the bar returns from overhead, catch it in the hip to allow you to re-grip if necessary. This will also allow you to set the back prior to another lift. No rounded backs! On the Toe2Bar, just be careful not to lose your grip mid-kip as you could fly off backwards and really hurt yourself. Once you feel the arm fatigue set in, come off the bar.
Scaling Options:
Bar weight -> 50% of Snatch 1RM -> as needed
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
Joint Strike CrossFit 