Warmup:

2:00 Row

Then, 2X:

10 Thoracic High Fives

10 Squat2Stand

10 PVC Pass Thrus

10 PVC Overhead Squats

-then-

Barbell Warmup – With an empty bar in Snatch Grip, perform three reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, OHS, hang squat snatch, squat snatch from mid-shin

WOD:

4 Rounds For Time:

12 Power Snatch (115/80)

9 OHS

6 Squat Snatch

*Perform 100’Dual KB Farmer Walk (55/35) after each round

Videos courtesy of CrossFit HQ.

We finish off the week with some good Barbell Cardio! Each round will be a triplet of Snatch/OH movement with some grip stamina tossed in for good measure.  On the complex, once you finish your 12^th Power Snatch, since you are in the locked-out OHS position, go right into your OHS.  For the Squat Snatches, unless you feel super strong today, I would do these as fast singles instead of touch-and-go.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

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

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

Barbell forearm mash – 1 Min per side