Warm Up:
AMRAP 6:
8 good morning + hop
8 alternating plank reach throughs
8 alternating overhead lunges (in-place)
8 box jump-overs or step-ups
Skill Work:
EMOM 8:
2 behind the neck snatch grip push press
WOD:
6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
Time Cap: 15 Min
Intermediate:
6 rounds for time:
6 power snatches (65/95 lb)
9 overhead squats
12 box jump-overs (20/24 in)
Beginner:
6 rounds for time:
6 power snatches (35/45 lb)
9 overhead squats
12 box step overs (12/20 in)
HOME WOD:
Equipment:
6 rounds for time:
6 single-arm DB snatches/arm
9 DB overhead squats
12 jumps to, or over, an object
Bodyweight:
6 rounds for time:
6 weight ground-to-overhead
9 weighted squats
12 jumps to, or over, an object
Movement scaling options:
Power snatch: Load, hang power snatch, power clean (overhead scale)
Overhead squat: Load, front squat (overhead scale)
Box jump overs: Height, step-up overs
Partner option:
12 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
Cool down / Post-Workout Skill Work:
2 sets:
1:00 foam roll lower back
1:00 foam roll quads