Skill Work:
5 sets:
1 snatch grip deadlift
1 snatch pull
1 hang snatch
1 below the knee snatch
WOD:
For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
2 rounds for reps of:
1:00 left-arm dumbbell power snatches
1:00 right-arm dumbbell power snatches
– No rest between intervals.
Rest 3:00
2 rounds for reps of:
1:00 left-arm dumbbell hang squat snatches
1:00 right-arm dumbbell hang squat snatches
– No rest between intervals.
Movement scaling options:
Snatch: Load, hang snatch, power clean, hang power clean, snatch grip deadlift
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm