Warm Up:
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass throughs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 push-ups
Skill Work:
EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps.
WOD:
10 rounds for time:
8/10-calorie row
3 hang power snatches (105/155 lb)
Intended Stimulus: 9-15 Minutes
Intermediate:
10 rounds for time:
8/10-calorie row
3 hang power snatches (95/135 lb)
Beginner:
10 rounds for time:
6/8-calorie row
3 hang power snatches (65/95 lb)
HOME WOD:
Equipment:
10 rounds for time:
100-m run
3 left-arm DB hang squat snatches
3 right-arm DB hang squat snatches
Bodyweight:
10 rounds for time:
100-ft weighted front carry
25-ft broad jump
Movement scaling options:
Row: Cals, substitutions
Hang power snatch: Load, hang power clean, DB options
Partner option (15:00-20:00):
5 rounds for time:
30/40-calorie row
12 hang power snatches (105/155 lb)
– One person works at a time, dividing the work evenly.
Cool down:
Accumulate:
30 PVC pass throughs
30 ATYTs (2.5-5 lb)