Loading Up:
4 sets:
1 snatch high pull
1 hang power snatch
1 power snatch
WOD:
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Intermediate:
Same as Rx
Beginner:
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Home Workout:
EMOM 5:
:20 handstand hold
EMOM 5:
:20 handstand walk
EMOM 10:
3 burpee + max jump and reaches
Movement scaling options:
Snatch complex: Load, clean variations
Cool down:
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts