Warm Up:
2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 jump rope
– Rest :10-:15 between movements.
1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
– Hold the bottom of each squat for :01.
Specific Warm-Up:
Power Snatch Progression
BENCHMARK WOD: RANDY
For time:
75 power snatches (55/75 lb)
Intermediate:
For time:
75 power snatches (45/55 lb)
Beginner:
For time:
50 power snatches (35/45 lb)
HOME WOD:
Equipment:
5 rounds for time:
10 left-arm DB power snatches
10 right-arm DB power snatches
Bodyweight:
5 rounds for time:
:30 handstand hold
15 jumping air squats
Movement scaling options:
Power snatch: Load, hang power snatches, DB options
Alternate Workout:
DB option:
5 rounds for time:
10 left-arm DB power snatches (35/50 lb)
10 right-arm DB power snatches
Cool down;:
1 set:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back