Warmup:

2X:

10 KB deadlifts

5 Med ball squats

10 Russian Swings

5 Med ball thrusters

-Then-

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

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 below the knee

S/S/S:

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

On a running clock…

0:00 – 6:00, do 3 sets @70%

6:00 – 12:00, do 2 sets @75%

12:00 – 18:00 do 2 set @80%

 

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Last time hitting our Snatch Complex prior to our Oly 1RM re-test. The %s go up, so stay on point!

WOD:

21-15-9:

Overhead Squat (95/65)

Am KB Swings (55/35)

Wall Balls (20/14)

 

Time Cap: 7 Min

Video courtesy of WOD Prep.

Classic CrossFit rep scheme done with three challenging movements. Can you perform them safely and at a pace to get done under the time cap?

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

MB weight -> 14/10

Cool Down:

Leg Bleeds – 2 Min

 

Banded OH Stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged