Warm Up:
3 rounds:
Run 200-m
15 PVC pipe overhead squats
Specific Warm-Up:
4 sets:
3 snatches (building)
2021 QUARTERFINALS TEST 5
BENCHMARK WOD:
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
Time Cap: 7 Minutes
Intermediate:
9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)
Beginner:
9-6-3 reps for time:
Snatches (55/75 lb)
Burpee box step-overs (12/20 in)
Movement scaling options:
Snatch:
Burpee box jump-over:
Partner Workout:
3 Rounds:
18-12-6
Snatches (125/185)
12-9-6
Synchro burpees over the bar
Post Workout Skill Work:
EMOM 10:
1 snatch
Increase load across as many sets as possible.