Warm Up:
1 set:
2:00 row or SkiErg
1 set:
10 alternating spiderman stretches
5 wall therapy squats
10 PVC pass throughs
5 wall therapy squats
10 PVC behind the neck snatch grip presses
5 wall therapy squats
10 PVC around-the-worlds
Specific Warm-Up:
3 sets:
5-7 snatches (power or squat)
WOD:
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
2 sets:
1:00 left-arm DB power snatches
1:00 right-arm DB power snatches
– No rest between intervals.
Rest 3:00
2 sets:
1:00 left-arm DB hang squat snatches
1:00 right-arm DB hang squat snatches
– No rest between intervals.
Bodyweight:
2 sets for reps and seconds.
1:00 wall walks
– Rest 1:00
1:00 PVC overhead squats
– Rest 1:00
1:00 handstand hold (max seconds)
– Rest 1:00
1:00 PVC overhead squat hold (max seconds)
– Rest 1:00
Movement scaling options:
Snatch: Load, hang snatch, power clean, hang power clean, snatch grip deadlift
Cool down:
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts