Warmup:

1:00 Ski Erg

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 :10 dead hang hold, then 5 reps of: Scap Pull Ups, Strict 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 @75%

5:00 – 10:00, do 2 sets @80%

10:00 – 15:00 do 2 set @85%

 

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Final time hitting our Snatch complex before our Oly 1RM re-test.  %s go up, so stay on point!

 

WOD:

For Time:

30/24 Cal Ski Erg

25 Strict Pull Ups

20/16 Cal Ski Erg

15 Strict Pull Ups

 

Time Cap: 15 Min

Video courtesy of Monroe Miller.

Yes, this workout is for time, but don’t forget that the pull ups are meant to be strict, meaning 0.0 kip in those.

 

Scaling Options:

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

 

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

 

Bicep stretch on rig – 1 min per side