Skill Work:
3-4 sets:
2 power snatches
WOD:
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
Intermediate:
Same as Rx
Beginner:
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
– Rest 1:00 after each set of 2 snatches.
Home Workout:
For distance:
30:00 weighted dumbbell carry (35/50 lb)
– Wear a 14/20-lb weight vest.
– Perform 8 alternating dumbbell power snatches every 3:00, including 0:00.
Movement scaling options:
Bike, row, ski: Weighted object carry for distance
Power snatches: Load, hang power snatches, power cleans, dumbbell options
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats