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