Warmup:

2X:

:30 Jump Rope

High Knees 30’

Butt kickers 30’

Side shuffle 30’ and back

-Then-

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

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 below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

 

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our Snatch complex this cycle. Your %s stay the same as last time, but reps increase, so time per set will go up as well.

WOD:

In 2:00, complete:

35 Double Unders

8 Shuttle Runs*

-Rest 1:00-

repeat total of 5 Rounds

 

Score each round separately

Target score – 1:30-1:45 per round

*1 Shuttle Run = 25’ + 25’ back

Video courtesy of Mayhem Athlete.

Today we’re looking for repeatable sustained cardio output over 5 sets.  Be smooth with the dubs and steady on the shuttle runs to make it under the cap each time.

Scaling Options:

Dubs -> 50 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

 

90/90 rotations 10X each side

Video courtesy of Matthew Stevens