Warm Up:
2 Minutes:
5 PVC Pass throughs
5 Muscle Snatches
10 Lateral Hops Over PVC
5 Air Squats
Snatch Strength:
2 Sets x 5 Snatches (light weight)
2 Sets x 3 Snatches (moderate weight)
Build to a Heavy 1-Rep Snatch
Workout Loading:
3 Sets x 1 power snatch + 3 overhead squats (increasing loading)
WOD:
10 Rounds For Time:
1 Power Snatch (185/125 lb)
3 Overhead Squats
Time Cap: 12 Minutes
Intermediate:
10 Rounds For Time:
1 Power Snatch (135/95 lb)
3 Overhead Squats
Beginner:
10 Rounds For Time:
2 Power Snatches (95/65 lb)
5 Overhead Squats
DB Option:
10 Rounds For Time:
3 DB Power Snatches (left arm)
4 DB Single-Arm Overhead Lunges (left arm)
3 DB Power Snatches (right arm)
4 DB Single-Arm Overhead Lunges (right arm)
Movement scaling options:
Power Snatch: Load, 3 DB Power Snatches / Arm
Overhead Squats: Load, 4 DB Single-Arm Overhead Lunges / Arm
Cool down:
Accumulate:
1 Minute Couch Stretch / Leg
1 Minute Foam Roll Upper Back