Warmup:
Banded 7s*, then..
Spider-Man Lunge 25’
Inchworm 25’
Side Lunge 25’ and back
High Knees 30’
Heel to Toe 30’
A-Skip 30’ **
B-Skip 30’ **
Barbell warmup – With an empty bar on your back and hands in OHS grip (wide), perform 5 reps of: Behind the Neck Push Press, Behind the neck Push Jerk, Overhead Squat w/:02 pause at the bottom of each squat, then with the bar at the hip and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch
Videos courtesy of Mayhem Athlete and Runify, respectively. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
S/S/S:
Overhead Squat
5X5
Add weight ea set
Video courtesy of Catalyst Athletics.
Our Squatting movement this cycle will be the Overhead Squat. Looking to get better in your Snatch? Then you cannot afford to miss a single OHS session this cycle! Overhead Stability and leg drive are what we aim to improve in this cycle!
WOD:
For Time:
10,9,8,7…1
Hang Power Snatch (95/65)
*5 Shuttle Runs after each full set.
1 Shuttle Run = 25′ down & 25′ back
15:00 Time Cap
Videos courtesy of Mayhem Athlete.
The goal should be to get as close t unbroken on each set of Hang Power Snatch. To help that cause, as the bar comes back down, each time look to catch it in the hip then slowly lower into the next hang. This will help keep your back in a good position and it can allow you that split second to re-work your grip (nothing worse than a bar flying out of your hands because your grip went south).
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Joint Strike CrossFit 