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