Warm Up
200M Jog
15 sec. L-Hang on bar
20 sec. Table Top Stretch
10 Kipping Swings, thumbs around bar
5 Strict C2B or 5 Strict Chin Ups
30 sec. German Stretch
10 Banded Pull-Downs in hollow body position
Strength
EMOM for 8 min:
Power Snatch x 2
start @ 50% and go up by feel
MetCon
“Snatch Me if You Can”
Rx
In Teams of 2, complete for time:
200m Run
30 Snatch 95/65
10 Bar Muscle Ups/Strict Chin Ups
200m Run
30 Snatch 115/75
8 Bar Muscle Ups
200m Run
30 Snatch 135/95
6 Bar Muscle Ups
200m Run
30 Snatch 155/105
4 Bar Muscle Ups
*Both partners run at the same time. Snatches and Muscle Ups are 1 work/1 rest.
Scaled
In Teams of 2, complete for time:
200m Run
30 Snatch 75/55
10 Strict Chin Ups
200m Run
30 Snatch 95/65
8 Strict Chin Ups
200m Run
30 Snatch 115/75
6 Strict Chin Ups
200m Run
30 Snatch 135/95
4 Strict Chin Ups
*Both partners run at the same time. Snatches and Chin Ups are 1 work/1 rest.
Post WOD
Roll Lats
Barbell Skills
5 Sets of:
2 Clean + 1 Jerk 2 70-80%
3 Sets of:
Good Mornings x 6 @ Moderate weight
3 Sets of:
Press x 10
3 Sets of:
V-Ups x 25
We will warmup the power snatch in the EMOTM the goal is to focus on keeping the bar tight and getting full hip extension. Don’t go for a PR, make it look pretty. The runs are done together but the other movements are broken up however you want. Don’t go to failure, go until you slow down. This wod maximizes intensity with good form due to the rest intervals. We are going to scale bar muscle ups with chinups. These will help develop the bicep strength to stabilize the shoulder and elbow during higher demand gymnastics moves.