Warm Up:
3 sets:
25-ft duck walk
25-ft inchworm walkouts
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
Skill Work:
On a 10:00 clock:
Build to a heavy 1-rep snatch
WOD:
For time with a partner:
100 power snatches (75/115 lb)
Time cap: 10 Minutes
Intermediate:
For time with a partner:
100 power snatches (55/75 lb)
Beginner:
For time with a partner:
100 power snatches (empty barbell)
HOME WOD:
Equipment:
10 rounds for time with a partner:
10 left-arm DB snatches
10-right-arm DB snatches
– Partner holds the bottom a squat while the other works.
– One partner completes a full round before switching.
Bodyweight:
For time with a partner:
200 weighted ground-to-overhead reps
– Partner holds the bottom a squat while the other works.
Movement scaling options:
Power snatch: Load, hang power snatch, power clean
Interval option:
10 sets:
10 power snatch (75/115 lb)
– Rest 1:00 between sets.
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm