Monday August 8, 2022

“To be number one, you have to train like you’re number two.” – Maurice Green

Warm Up: 
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 SOTS press
– Rest :10

Skill Work: 
For load:
Snatch Deadlift
5-5-5-5-5

WOD:
7 sets for load:
1 squat snatch

Intermediate: 
Same as Rx

Beginner:
Same as Rx

HOME WOD: 
Equipment: 
5 rounds for reps:
:20 on/:10 off:
Left-arm DB snatch
V-ups
Left-arm DB overhead squat
Right-arm DB snatch
V-ups
Left-arm DB overhead squat

Bodyweight: 
5 rounds for reps:
:20 on/:10 off:
Strict handstand push-ups
V-ups
PVC overhead squats
Handstand shoulder taps
V-ups
PVC overhead squats

Movement scaling options: 
Squat snatch: Load, power snatch + overhead squat, power snatch (only)

Cool down: 
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side