Pre-Workout Strength:
OTE 90 x 5 : 1 power snatch + 1 hang power snatch
WOD: For time:
15-12-9-6-3 power snatches (95/135 lb)
20-16-12-8-4 Chest To Bar Pull Ups
Intermediate: For time:
15-12-9-6-3 power snatches (65/95 lb)
15-12-9-6-3 Pull Ups
Beginner: For time:
15-12-9-6-3 hang power snatches (35/45 lb)
15-12-9-6-3 Jumping Pull Ups or Ring Rows
Home Workout: For time:
20-16-12-8-4 alternating dumbbell snatches (35/50 lb)
10 -8-6-4-2 towel pull-ups
Cool down: 1 set:
1:00 forearm stretch
1:00 banded shoulder stretch/arm