Warm Up:
2 Sets
10 PVC Pass Throughs
20 Seconds Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
10 Snatch-Grip Push Press
10 Seated Sots Press
Skill Work:
8 Minutes to Build Up to Starting Weight
WOD:
7 Sets For Load
1 Snatch
Time: N/A
Loading: 5/5
Skill: 5/5
Volume: 1/5
Intermediate:
7 Sets For Load
1 Snatch
Beginner:
7 Sets For Load
3 Snatches
Limited Equipment:
12 Sets For Load:
2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
Movement scaling options:
Snatch: Load, Clean
Cool down:
5 Sets
20 Seconds Banded Hamstring Stretch / Side
30 Seconds T-Spine Foam Roll