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