Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Thoracic High Fives

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

 

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Second go at our Snatch complex for this this cycle. As a reminder, the complex will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  Like last time, the goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch. %s go up so time per set increases as well.

 

WOD:

In 15 Min, complete:

30/25 Cal Ski Erg

50/40 Cal Echo Bike

600M Run

Remaining time, Max Cals Rower

 

Score = Total Row Cals

Goal – finish each section in roughly 3 min each

Video courtesy of Monroe Miller.

Today will straight up burn the lungs and legs, so make peace with that before you start.  That said, finishing each section on roughly 3 minutes is not a sprint speed, but a good grind.  In this, the run will feel more like the recovery piece of the WOD.  Maybe take the last 100M even a bit slower so you have the gas to go once you are locked into the rower.

 

Scaling Options:

Run -> 500M Row (Do not count towards you Row Cals)

 

Cool Down:

Roll out T-Spine – 3 Min

 

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged