Warmup:

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Cobra to hip snap

10 PVC pass thrus

10 PVC OHS

5 PVC Drop Snatch -see video below, courtesy of Catalyst Athletics

On rig – Perform 5 reps of: Beat Swings, Kip Swings, Kipping Knee Raise

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 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle. With %s and reps going up a little, you’ll get an extra minute per set, so don’t rush these.

WOD:

2-4-6-8-10-12-10-8-6-4-2:

Toe2Bar

Burpee to 6” Target

Video courtesy of Mayhem Athlete.

Little gymnastics-focused “up & down the mountain” for today!  On the way up, keep the pace steady.  Only try to pick up the pace on the last few sets for that sprint home.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg or Knee Raise -> Strict Leg or Knee Raise -> Laying Toe2Rig -> V-Ups

Burpee To Target -> Burpee -> Up/Down (ELITE: Burpee to jumping pull up)

Cool Down:

Doorway Stretch – 1 Min per side

Cobra Pose – 2 min