Warmup:

:30 Ski Erg

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

:30 Row

10 PVC pass thrus

10 PVC OHS

5 PVC Pressing Snatch Balance – see video below (courtesy of OPEX Fitness)

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

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (Floor, Hang High Hang)

On a running clock…

0:00 – 5:00, do 4 sets @65%

5:00 – 10:00, do 3 sets @70%

10:00 – 15:00 do 3 sets @75%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Our Snatch Complex this cycle switches things up and starts from the ground, then goes to the hang, and finishes at the high hang.  We’re looking to produce more force and power on the second and third lifts.

WOD:

21-15-9-15-21:

Ski Erg (Cals)

Row (Cals)

Time Cap: 17 Min

Video courtesy of CrossFit HQ.

Straight-up cardio work today.  Look to establish an aggressive, yet smart pace on the first set of 21 cals on each movement.  Your goal should be to have that same pace when you hit the set of 21 at the end of the WOD.

Cool Down:

Roll out T-Spine – 2 Min

Banded OH Stretch – 1 Min per side