Warm Up:
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 Sots presses
– Rest :10
Specific Warm-Up:
Snatch Progression
WOD:
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 2:00 for 10 rounds:
30 double-unders
3 DB squat snatches/arm (35/50 lb)
– Complete each round as fast as possible.
Movement scaling options:
Snatch: Hang snatch (pulling limitation), clean (overhead limitation), snatch-grip deadlift
Post-Workout Skill Work:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
150-ft handstand walk