Warmup:

1:00 Row

Spider-Man Lunge 30’

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

10 KB deadlifts

10 Russian Swings

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 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 set @75%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Snatch Complex this cycle.  With the increase in %s, take advantage of the extra minute per set to give yourself that extra second to ensure your posture stays on point throughout.

WOD:

3 Rounds For Time:

36/30 Cal Row

24 Am. KB Swings (55/35)

14 Min Cap

Video courtesy of CrossFit HQ.

Find a pace on the row that allows you to get through those cals at a good clip, but should allow you to get right to the Am. KB Swings.

Scaling Options:

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

Cool Down:

Foam roll T-Spine for 2:00

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged