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