Warmup:

1:00 Echo Bike

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 Kneeling Lat stretch

10 Ring Rows

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, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

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 – 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 20May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch Complex this cycle.  More reps and higher %s per set means we will give you more time per set.

WOD:

14 Min AMRAP:

5/4 Cal Echo Bike

5 Pull Ups

7/6 Cal Echo Bike

10 Pull Ups

9/8 Cal Echo Bike

15 Pull Ups

Etc…Add 2 Cals and 5 pull ups each round

Score = Total Cals + Total Pull Ups

Video courtesy of Mayhem Athlete.

Today gives us a fun ascending ladder of Pull Ups and Cals on the Echo bike.  Don’t get overly excited at the first couple of sets and go too fast through the smaller number of reps and cals.  Rather, set your pace early so you can still move at the last minute of this WOD.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Foam roll T-Spine for 2:00

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged