Skill Work:
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.
WOD:
10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders
Intended Stimulus: 6-10 Minutes
Intermediate:
10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders
Beginner:
7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders
Home Workout:
10 rounds for time:
5 dumbbell hang snatches, left (35/50 lb)
5 dumbbell hang snatches, right
30 running step single-unders
Movement scaling options:
Hang power snatches: Load, hang power cleans, or dumbbell hang snatches
Running step single unders: Reps, modified running step single-unders, bike or ski
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves