Warmup:

2:00 Row

10 Squat2Stands

10 Thoracic High Fives

10 Banded Good mornings

10 Banded Strict Press

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

Prior to WOD –  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

 

S/S/S:

2 Snatch Liftoffs + Snatch

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 29 Jul 1RM

Video courtesy of Strong Body.

Second time hitting our Snatch complex.  %s go up, so fight to keep tension in the holds.

 

WOD:

4 Rounds For Time:

21 DB Shoulder 2 Overhead (35/25)

15 Deadlifts (185/125)

12 Pull Ups

Video courtesy of Strength In Depth.

The “Shoulder2Overhead” will allow you to decide what movement you want to use to get the DBs from the shoulder to an OH position.  Strict Press would be a faster cycle, but would kill the shoulders, making pull ups a bit tougher.  Push press would take a little off the shoulder and still allow a fast cycle rate. Push Jerk would be a bit slower, but would most likely tax the shoulders the least.  Decisions, decisions…

 

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Bar weight -> 165/115 -> 135/95 -> as needed (ELITE: 225/160)

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

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged