Warm Up:
4 sets:
6 jumps around your partner
6 jump over and crawl under your partner
Specific Warm-Up :
3 sets:
2 power snatches + 1 squat snatch
-Perform the two power snatches as touch-and-go reps. Take a slight pause and re-grip before performing the squat snatch.
– Increase load across all 3 sets.
WOD:
For load:
Power snatch
2-2-2-2-2-2-2
Squat snatch
1-1-1-1-1-1-1
Last heavy snatch day was December 8, 2022.
Aim to increase weight across sets.
Intermediate:
Same as Rx
Beginner:
For load:
Power snatch
3-3-3-3-3-3-3
Hang squat snatch
3-3-3-3-3-3-3
HOME WOD:
Equipment:
AMRAP 3:
DB snatches
– Rest 2:00
AMRAP 3:
Single-arm DB overhead squats
– Rest 2:00
AMRAP 3:
Alternating DB squat snatches
Bodyweight:
AMRAP 3:
Weighted step-back lunges
– Rest 2:00
AMRAP 3:
Weighted overhead lunges
– Rest 2:00
AMRAP 3:
Jumping lunges
Movement scaling options:
Power snatch: Load, hang power snatch, hang muscle snatch
Squat snatch: Load, hang squat snatch, power snatch + overhead squat
Stretching:
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts