Warm Up:
2 sets:
:30 KB deadlifts
– Rest :10
:30 KB bent over row
– Rest :10
:30 KB swings
– Rest :10
1 set:
:30 pigeon stretch/leg
:30 couch stretch/leg
:30 front to back leg swings/leg
Specific Warm-Up:
Power Snatch Review
BENCHMARK WOD: RANDY
For time:
75 power snatch (55/75 lb)
Intermediate:
Same as Rx
Beginner:
For time:
75 power snatch (35/45 lb)
HOME WOD:
Equipment:
For time:
75 DB power snatches
Bodyweight:
For time:
75 burpees to a target (6 in)
Movement scaling options:
Power snatch: Load, hang power snatch, power clean (overhead limitation), DB snatch, DB clean
Post-Workout Skill Work:
EMOM 8:
1 power snatch
– Build to a heavy single.