Warmup:

1:00 Ski Erg

Spider-Man Lunge 30’

10 Squat2Stands

10 Thoracic High Fives

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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

 

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Third time hitting our Snatch Complex this cycle.  Weights and reps increase, so time per set will increase as well.

 

WOD:

7 Rounds For Weight:

5 Snatch Grip Behind-the-Neck Push Press

5 Overhead Squats

 

-Rest as needed between rounds

-Goal = increase weight each round

-Score = heaviest round

Video courtesy of OPEX Fitness.

Today is not about finishing as fast as you can.  Today is about moving as much weight as you can safely.  With the Behind-the-Neck Push Press, make sure you absorb the shock of each rep when the bar comes back down on your SHOULDERS, not your neck. Once you lock out the last Push Press, keep the bar locked out, adjust your feet to shoulder width and then go into your OHS.

 

Scaling Options:

If not able to do OHS, switch to 7 Rounds:

5 Hang Power Cleans

5 Front Squats

 

Cool Down:

Couch Stretch – 1 Min per side

 

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged