Warm Up:
10 Alternating Spiderman Stretch
10 Standing Toe TOuch and Reach for Sky
10 Plank to Down Dog (No Push Up)
:30s Bike or row
10 Good Morning + Jump
10 Push Ups
10 Up Downs
30s Bike or Row
10 Alternating Jumping Lunges
10 Push Ups
10 Burpees
Snatch Warm Up
Snatch DL + Shrug
Muscle Snatch
Snatch Drop
Hang Power Snatch
Power Snatch
Skill Work: On an 8 Minute Clock
1 Snatch Pull + 1 hang Power Snatch (climbing in weight)
WOD:
RX: 3 Rounds For Time
15/11 Cal Bike
12 Power Snatches @ 95/65
9 Burpees
Time: 10 Minutes
Loading: 2/5
Skill: 4/5
Volume 1/5
Intermediate – 3RFT
15/11 Cal Bike
12 Pwr Snatches @ 75/55
9 Burpees
Beginner – 3 RFT
10/6 Calories
12 Power Snatches @ 45/35
9 Burpees
Limited Equipment:
AMRAP 10
200M Run
12 Alternating DB Power Snatches
9 DB Facing Burpees
Movement Scaling options
Bike| Calories :40s Jumping lunges, row, ski
Power Snatches| Load, hang power, snatch
Burpee | Up Downs, Deck Squats
Cool Down:
Alternating Scorpion Stretch
Sit and Reach