Warm Up:
2-3 sets:
:30 run, bike, row, or ski
10 leg swings/side
10 PVC pass-throughs (press up hard on the PVC)
10 PVC snatch-grip push presses (heels down during the dip drive)
2 sets:
:30 run, bike, row, or ski
10 PVC muscle snatches (arch chest up hard in the setup)
10 PVC snatch lands (start with bar overhead, drop down to partial overhead squat)
Specific Warm-Up:
EMOM 5:
Min. 1 & 2 | 5 touch and go power snatches
Min. 3-5 | 3 touch and go power snatches
Build to ~60% of 1-rep power snatch
WOD:
7 sets for load:
3 power snatches
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Power snatch: load, hang power snatches, DB options, power cleans
GHD Option:
7 sets for load:
3 power snatches
– 10-15 GHD sit-ups between sets. Start a new set every 3:00.
Post-workout Skill Work:
Accumulate:
75 GHD sit-ups