Warm Up:
2 sets:
10 PVC pass throughs
10 behind the neck, PVC snatch grip presses
10 PVC overhead squats
10 leg swings across body, right
10 leg swings across body, left
10 leg swings front to back, right
10 leg swings front to back, right
2 sets:
10 jumping jacks
:30 plank hold
10 jumping jacks
:30 plank hold with shoulder taps
10 jumping jacks
:30 push-ups
10 jumping jacks
Skill Work:
5 sets:
3 power snatches
– Touch and go reps.
WOD:
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (95/135 lb)
Time Cap: 5-10 Minutes
Intermediate:
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (65/95 lb)
Beginner:
For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (35/45 lb)
HOME WOD:
Equipment:
For time:
3-6-9-12-15:
DB-facing burpees
Double-DB power snatches (35/50 lb)
– Use two dumbbells.
Bodyweight:
For time:
3-6-9-12-15:
Burpees
Shuttle sprints
– 1 shuttle sprint = 25 ft down + 25 ft back.
Movement scaling options:
Bar facing burpee: Burpees (not over the bar), up-downs
Power snatch: Load, power clean, DB snatch options
Limited equipment option:
For time:
3-6-9-12-15:
Burpees to a target (12”)
Alternating DB power snatches (35/50 lb)
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm