Warmup:

200M Run

Spider-Man Lunge 30’

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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:

Snatch + Hang Snatch + Overhead Squat

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 set @70%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Our Snatch Complex this cycle will consist of hitting one squat snatch, holding onto the bar and then performing one hang squat snatch, and finishing off with one Overhead Squat.  Think of this complex as a bottom to top work on stable positions throughout the Snatch.

WOD:

AMRAP 7:

5 Burpee to Target

7 Toe2Bar

9 Wall Balls (20/14)

Video courtesy of Mayhem Athlete.

While you want to get as many rounds and reps as you can in 7 minutes, make your goal to NOT stop moving the whole 7 minutes.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Riase -> Laying Toe2Rig -> V-Ups -> Sit Ups

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged