Warmup:

1:00 Echo Bike

Banded 7’s*

10 Squat2Stand

10 Thoracic High Fives

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

Super Squat Hip Sequence**

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

WOD:

7 Sets for Load:

1 Hang Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

-Rest as needed between sets

-Goal – increase weight each set

-Score = heaviest successful set

Video courtesy of Weightlifting 101.

We’ll finish off our transition week with some good weightlifting work.  There is no time limit on today, so rest as needed between sets. Try to make the movement of the hang power snatch and the hang squat snatch look identical except for where you land.  Only difference between the two is you hit the brakes sooner on your catch position in the Power.  Use the final OHS in the set to focus on keeping tension in the core and stability in the shoulders.

Scaling Options:

If there are any shoulder issues, switch to 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell mash on quads – 1 min per side