Warm Up:
AMRAP 5:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
PARTNER WOD: TRIPLE ISABEL
For time with a partner:
90 snatches (95/135 lb)
Intended Stimulus: 7-12 Minutes
Intermediate:
For time with a partner:
90 snatches (65/95 lb)
Beginner:
For time with a partner:
60 snatches (35/45 lb)
Home Workout:
For time with a partner:
150 alternating dumbbell snatches (35/50 lb)
– Non-working partner holds a plank.
Masters 55+ option:
For time with a partner:
90 snatches (65/95 lb)
Movement scaling options:
Snatch: Load, reps, hang power snatch, power clean
Cool down:
1 set:
1:00 banded shoulder stretch/arm