Pre-Workout Strength:
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.
WOD:
For reps:
On a 4:00 clock:
Max snatches (105/155 lb)
4:00 rest
On a 3:00 clock:
Max snatches (125/185 lb)
3:00 rest
On a 2:00 clock:
Max snatches (145/205 lb)
Intermediate:
For reps:
On a 4:00 clock:
Max snatches (75/115 lb)
4:00 rest
On a 3:00 clock:
Max snatches (95/135 lb)
3:00 rest
On a 2:00 clock:
Max snatches (105/155 lb)
Beginner:
For reps:
On a 4:00 clock:
Max snatches (15/35 lb)
4:00 rest
On a 3:00 clock:
Max snatches (35/45 lb)
3:00 rest
On a 2:00 clock:
Max hang snatches (45/55 lb)
Home Workout:
For reps:
On a 4:00 clock:
Max alternating dumbbell snatches (35/50 lb)
4:00 rest
On a 3:00 clock:
Max alternating dumbbell clean and jerks
3:00 rest
On a 2:00 clock:
Max single-arm dumbbell thrusters
– Switch hands on the thrusters as needed.
Movement scaling options:
Snatch: Load, hang snatch, clean or hang clean (overhead limitation), dumbbell snatch
Cool down/Stretching:
1 set:
1:00 standing pike stretch
1:00 banded lat stretch
1:00 forearm extension stretch