Warm Up:
1 set:
20 jumping jacks
5 push-ups to down dog
10 PVC pass throughs
20 jumping jacks
5 push-ups to down dog
10 PVC around-the-worlds
20 jumping jacks
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Skill Work:
8 sets for reps:
:20 double-unders
– Rest :10
WOD:
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
Intermediate:
Same as Rx
Beginner:
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats
Movement Scaling Options:
Load, all power snatch, all from the hang, increase reps, DB variation.
Limited equipment option:
Every 2:00 for 20:00:
10 DB snatches, right
10 DB snatches, left
10 DB overhead squats, right
10 DB overhead squats, left
At home variation:
Every 2:00 for 20:00:
2 left-arm DB snatches
2 left-arm DB hang squat snatches
2 left-arm DB squat snatches
– Switch arms.
2 right-arm DB snatches
2 right-arm DB hang squat snatches
2 right-arm DB squat snatches
Cool down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts