WARM UP
1) Mobility / Down & Backs / Tabata Bike / Tire Flips / Sled Push
2) Barbell Warm up: PVC Pass Thru’s, OHS, Sotts Press / 5 each: Barbell Deadlifts, Front Squats, OHS, Good Mornings, Back Squats
BARBELL
Snatch Deadlift, 5-4-3-2-1
*The snatch deadlift is the most basic strength development lift for the pull of the snatch. You should be able to manage somewhat heavier weights than in the snatch pull, and the slower speed will allow more focus on posture, position and balance.
Using the hook grip, set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight.
Return the bar to the floor under control.
BODY-WEIGHT ONLY
For time / 24 cap
Row 1000m
-then
10 rounds of:
5 Ring Rows | RX+ Pull-ups
10 Push-ups
15 Air Squats
-then
Bike 50/35 cals
WOD
5 RFT / 24 cap
10 Deadlifts, 225/155 | 205/135
10 Toes-to-Bar
10 American KBS, 55/35/25
10 Burpees
10 Box Jumps, 24/20″