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