Skill Work:
5 sets:
1 power snatch
1 overhead squat
1 squat snatch
WOD:
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (105/155 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Intermediate:
AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (75/115 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Beginner:
AMRAP 20 with a partner:
100-meter run
5-cal bike, row, or ski
5 hang power snatches (35/45 lb)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Home Workout:
AMRAP 20 with a partner:
200-meter run
10 up-downs to a target (6 in)
3 left-arm dumbbell snatches (35/50 lb)
3 left-arm dumbbell overhead squats
3 right-arm dumbbell snatches
3 right-arm dumbbell overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.
Movement scaling options:
Run: Distance, substitutions
Bike, row, ski: Calories
Power snatches: Load, hang power snatches, dumbbell options
Overhead squats: Load, range of motion, front squats
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm