Skill Work:
Every 2:00 x 5 rounds:
3 box jumps
– Use a taller box than the workout.
WOD:
AMRAP 12:
3 power snatches (55/75 lb)
3 box jump-overs (20/24 in)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Intermediate:
AMRAP 12:
2 power snatches (55/75 lb)
2 box jump-overs (20/24 in)
4 power snatches
4 box jump-overs
6 power snatches
6 box jump-overs
– Add 2 reps to each movement until time expires.
Beginner:
AMRAP 12:
2 DB power snatches (15/25 lb)
2 box step-overs (12/20 in)
4 DB power snatches
4 box step-overs
6 DB power snatches
6 box step-overs
– Add 2 reps to each movement until time expires.
Home Workout:
AMRAP 12:
3 alternating dumbbell snatches (35/50 lb)
3 object jump-overs
6 alternating dumbbell snatches
6 object jump-overs
9 alternating dumbbell snatches
9 object jump-overs
– Add 3 reps to each movement until time expires.
Movement scaling options:
Power snatch: Load, hang power snatch, dumbbell snatch, power clean (overhead limitation)
Box jump over: Height, box step-up overs
Cool down:
2 sets:
1:00 calf stretch/side (straight leg)
1:00 calf stretch/side (bent leg)
1:00 foam roll quads
1:00 foam roll hamstrings