Warmup:

5 Shuttle Runs

10 Squat2Stands

10 Thoracic High Fives

10 Kneeling Lat stretch

10 Calf Pedals in Down Dog

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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, Snatch Pulls from mid shin, Squat Snatch from mid shin

 

S/S/S:

2 Snatch Liftoffs + Snatch

 

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 29 Jul 1RM

Video courtesy of Strong Body Training.

Our Snatch Complex for this cycle will consist of two Snatch Liftoffs (w/a 2-3 sec pause right above the knee) and one Snatch (preferably a Squat Snatch).  The point of the pausing Snatch liftoff is to teach us to maintain tension after our initial lift from the ground. Ensure your shoulder blades stay locked back and your torso rigid in that pause..  Reset at the bottom after each movement.

 

WOD:

In 3 Min complete:

10 Shuttle Runs*

10 Alternating  DB Snatch (50/35)

-repeat for 5 rounds

 

Time cap per round – 2:30

Score = slowest time

 

*1 Shuttle Run = 25’ down + 25’ back

Videos courtesy of Mayhem Athlete and CrossFit Invictus, respectively.

For the Shuttle runs, make sure you start behind the ling at the beginning. Make sure that both feet and one hand make contact with the ground past the far line before heading back.  When you finish your last run, the hand does not need to touch the ground. On the Alternating DB Snatch, make sure the free hand stays off the body.

 

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Shuttle Runs -> cut reps to 8

 

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

 

90/90 Stretch – 2 min

Videos courtesy of Barbell Shrugged and The Active Life, respectively.