Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass Thrus

10 PVC Around-the-worlds

5 PVC Overhead Squats

5 PVC Drop Snatch

1:00 Ski Erg

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 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 set @85%

%s Based on 29 Jul 1RM

Video courtesy of Strong Bodys.

Last time hitting our Snatch Complex prior to our Oly 1RM re-test.  Higher %s means keep your form on point!

WOD:

AMRAP 15:

3 Power Snatch (115/80)

6 Overhead Squats

9/7 Ski Erg

Video courtesy of Marc Pro.

Something to chew on in your nugget: your movement for a Power Snatch is the exact same as what you do for a Squat Snatch, just you are hitting the brakes way sooner as to not drop below parallel.  So, all the work you just did in the Strength work should set you up for success in both the Power Snatch and OHS. In the Ski Erg, try not to get the heart rate too high.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.