Warmup:

200M Jog

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

10 KB deadlifts

5 Russian Swings

10 PVC pass thrus

10 PVC OHS

5 PVC Pressing Snatch Balance*

Super Squat Hip Sequence**

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

Videos courtesy of OPEX Fitness and Mobility WOD, respectively.

S/S/S:

3-Position Snatch (Floor, Hang, High Hang)

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Snatch Complex this cycle. Just like last time, increase the hip explosion as the reps start higher on the body.

WOD:

30-20-10:

Am. KB Swing (55/35)

One Arm KB Front Rack Walking Lunges

Video courtesy of Verdant CrossFit.

This WOD has the possibility to be a quick finish, but don’t go for broke early in the lunges or the legs are likely to lock up on you.  You can switch which side you have the front rack KB as you go through the WOD.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Oly Wall Sit – 2 Min