Warmup:

1:00 jump rope

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Scap Push Ups

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

1:00 Jump Rope

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 – 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 29 Jul 1RM

Video courtesy of  Strong Bodies.

Third time hitting our Snatch complex.  %s climb again, so don’t lose focus!

WOD:

Every 3 Min for 5 Rounds, complete:

75 Double Unders

10 Plate (45/25) Walk Over Push-Up (per side)

Video courtesy of Chalk Fitness.

So, to clarify, on the plate step over push-ups, begin with your left hand on the plate, your right hand on the ground, then perform one push up, then walk the right hand onto the plate and your left hand off the plate, then do one push up.  That’s one rep.  Do a total of 10 of those reps.

Scaling Options:

Double Unders -> 50 -> 35 -> 100 Single Unders

Plate Height -> 25/10 -> Push-up + Shoulder tap (per side) -> Push Ups off bench or box

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged