Warm Up:
1 set:
1:00 jump rope
10 air squats with a :03 pause in the bottom
10 Cobra stretch to downward dog
5 broad jumps (easy)
1:00 jump rope
10 Cossack squats
5 inchworm + push-ups
5 broad jumps (moderate)
1:00 jump rope
10 air squats with feet together
10 push-ups
5 broad jumps (challenging)
– Use workout push-up variations.
Pre Workout Strength: 5 sets for load:
1 power snatch + 2 overhead squats
– Rest 2:00 between sets.
– Find a heavy set for today.
WOD: AMRAP 10:
1 power snatch (95/135 lb)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
Intermediate: AMRAP 10:
1 power snatch (65/95 lb)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
Beginner: AMRAP 10:
1 power snatch (35/45 lb)
1 push-up from the knees
2 power snatches
2 push-ups from the knees
3 power snatches
3 push-ups from the knees
etc.
Home Workout:
AMRAP 10:
2 alternating dumbbell snatches (35/50 lb)
2 push-ups
4 alternating dumbbell snatches
4 push-ups
6 alternating dumbbell snatches
6 push-ups
etc.
Cool down:
Accumulate:
1:00 slow banded pass-throughs
:30 doorway pec stretch/side