Friday June 3, 2022

“Keep pushing. It will all be worth it.” -Anonymous

Warm Up: 
4 sets:
:20 bar-facing burpees
– Rest :10
:20 snatch-grip bent-over rows
– Rest :10

Skill Work: 
EMOM 8:
1 power snatch
1 snatch push press
2 Sots presses

2018 REGIONAL WORKOUT 4: BENCHMARK WOD
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees

Time Cap: 13 Minutes

Intermediate: 
2 rounds for time:
10 snatches (105/155 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees

Beginner:
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (45/65 lb)
12 bar-facing burpees

Movement scaling options: 
Snatch: Load, hang power snatches, power cleans (if limited by the overhead position)
Burpees: Burpee step-overs, up-downs

Partner option:
2 rounds for time:
20 snatches (125/175 lb)
12 synchronized bar-facing burpees
Then,
2 rounds for time:
20 snatches (75/115 lb)
12 synchronized bar-facing burpees
• Athletes split the snatch reps as needed.

Cool down: 
Accumulate:
30 reach, roll, and lift