Monday November 21, 2022

“Victory is in having done your best. If you’ve done your best, you’ve won.” -Billy Bowerman 

Warm Up: 
1 set:
2:00 slow run, bike, row, or ski

10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

Specific Warm-Up: 
Snatch Progression
Clean and Jerk Review

BENCHMARK WOD: GRACE OR ISABEL
For time:
30 clean and jerks (95/135 lb)

or

For time:
30 snatches (95/135 lb)

Intermediate: 
For time:
30 clean and jerks (65/95 lb)

or

For time:
30 snatches (65/95 lb)

Beginner:
For time:
30 clean and jerks (35/45 lb)

or

For time:
30 snatches (35/45 lb)

HOME WOD: 
Equipment: 
For time:
50 double-DB clean and jerks
or
For time:
50 single-DB squat snatches

Bodyweight: 
For time:
30 inverted burpees
or
For time:
30 wall walks

Movement scaling options:
Clean and jerk: Load, hang clean and jerk, clean and push press, DB clean and jerk
Snatch: Load, hang snatch, 60 DB snatches

Partner option:
For time with a partner:
60 clean and jerks (95/135 lb)
or
For time with a partner:
60 snatches (95/135 lb)

Post-Workout Skill Work: 
3 sets:
20 GHD sit-ups
20 seated leg lifts