Warm Up:
1 set
10 alternating Spiderman stretches
10 leg swings (across body) / leg
10 up-downs
1 set
10 leg swings (front and back) / leg
10 box step-ups (any height)
10 good mornings (no weight)
1 set
10 reverse lunges
10 box jumps or step-ups (any height)
10 burpees
Pre-workout Skill Work:
On a 8:00 clock
Build up to a 2-rep power snatch
WOD:
For time:
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)
Intermediate:
For time:
21-15-9
Snatches (95/65 lb)
Box jumps (24/20 in)
Beginner:
For time:
21-15-9
Snatches (45/35 lb)
Box jumps (20/12 in)
Movement scaling options:
Snatch: Load, hang snatch, DB snatch
Box Jumps: Height, step-ups
Alternate Workout:
For time:
42-30-18
Alternating DB snatches (50/35 lb)
Burpees over the DB
Cool down:
2 sets
:30 doorway shoulder stretch / side
:30 banded arm stretch / side