Warm Up:
1 set:
2:00 slow run, bike, row, or ski
2 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
10 PVC behind-the-neck shoulder presses
Specific Warm-Up:
3 sets:
6 unbroken power snatches
– Build up in each set to workout load.
BENCHMARK WOD: ISABEL
For time:
30 power snatches (95/135 lb)
Intended Stimulus: 2-8 Minutes
Intermediate:
For time:
30 power snatches (65/95 lb)
Beginner:
For time:
30 power snatches (35/45 lb)
Home Workout:
3 rounds for time:
50 lateral hops over the dumbbell
10 left-arm dumbbell snatches (35/50 lb)
10 right-arm dumbbell snatches
Movement scaling options:
Snatch: Load, hang snatch, power clean
Post-Workout Skill Work:
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.