Warm Up:
1 set:
:30 jumping jacks
:30 band pull aparts (light band)
5-10 hand-release push-ups
5-10 ring rows
1 set:
:30 mountain climbers
:30 banded good mornings
5-10 kip swings
1 set:
:30 up-downs
5-10 chin-over-bar pull-ups
1 set:
:30 burpees
5-10 chest-to-bar pull-ups
Skill Work:
EMOM 8:
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow.
WOD:
3 rounds for time:
15 hang power snatches (65/95 lb)
15 chest-to-bar pull-ups
Intermediate:
3 rounds for time:
15 hang power snatches (55/75 lb)
15 pull-ups
Beginner:
3 rounds for time:
15 hang power snatches (35/45 lb)
15 jumping chest-to-bar pull-ups
Home Workout:
3 rounds for time:
18 alternating dumbbell hang snatches (35/50 lb)
16 alternating renegade rows (35/50 lb)
14 V-ups
– Use one dumbbell for the snatches.
– Use two dumbbells for the renegade rows.
Movement scaling options:
Hang power snatches: Load, single-arm dumbbell hang power snatches or hang power cleans to work around limitations
Chest to bar pull-ups: Kipping pull-ups, jumping chest-to-bar pull-ups, ring rows
Cool down:
1 set:
1:00 tricep lacrosse ball mash/side
1:00 lat lacrosse ball mash/side