Skill Work: 5 sets:
1 snatch deadlift with a pause at mid-thigh
1 snatch pull
1 hang snatch
– Build to a heavy set of the complex.
WOD: For time:
100 double-unders | 10 snatches (95/135 lb)
80 double-unders | 8 snatches (105/155 lb)
60 double-unders | 6 snatches (115/175 lb)
40 double-unders | 4 snatches (125/185 lb)
20 double-unders | 2 snatches (135/205 lb)
Intermediate:
50 double-unders | 10 snatches (65/95 lb)
40 double-unders | 8 snatches (75/115 lb)
30 double-unders | 6 snatches (85/135 lb)
20 double-unders | 4 snatches (95/145 lb)
10 double-unders | 2 snatches (105/155 lb)
Beginner:
100 single-unders | 10 snatches (35/45 lb)
80 single-unders | 8 snatches (35/45 lb)
60 single-unders | 6 snatches (35/45 lb)
40 single-unders | 4 snatches (35/45 lb)
20 single-unders |2 snatches (35/45 lb)
Home Workout:
100 double-unders | 20 alternating dumbbell snatches (35/50 lb)
80 double-unders | 16 alternating dumbbell snatches
60 double-unders | 12 alternating dumbbell snatches
40 double-unders | 8 alternating dumbbell snatches
20 double-unders | 4 alternating dumbbell snatches
Cool down:
1 set:
200-m cooldown walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side