Skill Work:
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
WOD:
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees
Intermediate:
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (65/95 lb)
12 bar-facing burpees
Beginner:
For time:
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (35/45 lb)
12 bar-facing burpees
Home Workout:
For time:
2 rounds of:
10 alternating dumbbell squat snatches (35/50 lb)
12 dumbbell-facing burpees
Straight into…
2 rounds of:
20 alternating dumbbell power snatches (35/50 lb)
12 dumbbell-facing burpees
Movement scaling options:
Snatches: Load, hang snatches, dumbbell variations, cleans
Bar facing burpees: Reps, burpees + step over the bar, burpees in place, up-down + step overs
Cool down:
Accumulate:
30 reach, roll, and lifts