Friday July 21, 2023

“Working hard for something we don’t care about is called stress: Working hard for something we love is called passion.” -Simon Sinek 

Warm Up: 
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 SOTS press
– Rest :10

Specific Warm-Up:
3-4 sets:
1 squat snatch

WOD:
For load:
Every 2:00 for 10 sets:
1 snatch

Intermediate: 
Same as Rx

Beginner:
For load:
Every 2:00 for 10 sets:
2 snatches

Home Workout: 
For reps and distance:
EMOM 21:
Min. 1 | :20 PVC overhead squats
Min. 2 | 3 broad jumps
Min. 3 | 1 press to handstand
– Scale the press by using a wall or performing 1 HSPU negative as slowly as possible.

Movement scaling options:
Snatch: Load, hang snatch, power snatch, hang power snatch

Cool down:
2 sets:
:30 leg swings/leg (across the body)
:30 pigeon stretch/leg