Warmup

500-350-200 Meter Row

After each set:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

5 Dowel Passovers + 5 Dowel OHS

3 Inchworms (Video)

Snatch Barbell Warmup (Video)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Stiff-Legged Deadlifts (Snatch grip)

5 Overhead Squats

On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

WOD

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 TTB + 8 DB Snatches (50/35)

Minute 4 – Handstand Walk Practice

Minute 5 – 12/9 cal row / bike / run

Load the barbell for the OHS with 50% of your estimated 1RM Snatch. Take this barbell from the floor.

In every minute, we are looking to finish with time to spare. At no point should we be challenged to finish the volume inside of the window. As a slightly scaled up version of an “active recovery day”, our intention here is to prime the engine for Friday…. not, to break us down.