Friday June 2, 2023

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”– Thomas A. Edison

Warm Up: 
2:00 row or SkiErg
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC behind the neck snatch grip presses
5 push-ups to down dog
10 PVC around-the-worlds

Skill Work: 
Every 2:00 for 6 rounds:
3 hang power snatches

WOD:
For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars

Intended Stimulus: 3-5 Minutes

Intermediate: 
For time:
21-15-9:
Hang power snatches (55/75 lb)
Feet-above-shoulders

Beginner:
For time:
21-15-9:
Hang power snatches (35/45 lb)
Hanging knee raises

HOME WOD: 
Equipment: 
For time:
21-15-9:
DB hang power snatches
DB weighed sit-ups
– Use two DBs for the snatches and 1 DB for the sit-ups.

Bodyweight: 
For time:
30-20-10:
Burpees to target (6 in)
V-ups

Movement scaling options:
Hang power snatch: Load, single-arm DB hang power snatch, hang power clean for overhead limitation injury
TTB: Volume, feet above chest, hanging knee raises

Limited equipment option:
For time:
21-15-9:
Alternating DB hang power snatches (25/35 lb)
V-ups

Cool down:
1 set:
:30 cobra stretch
1:00 forearm/wrist stretch