Skill Work:
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.
WOD:
5 rounds for time:
15 hang power snatches (65/95 lb)
15 bar-facing burpees
Intended Stimulus: 7-12 Minutes
Intermediate:
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees
Beginner:
5 rounds for time:
10 hang power snatches (35/45 lb)
10 bar-facing burpees
– Jump or step over the bar
Home Workout:
5 rounds for time:
10 left-arm dumbbell hang snatches (35/50 lb)
10 right-arm dumbbell hang snatches
15 bar-facing burpees
Movement scaling options:
Hang power snatches: Load, reps, hang power cleans, dumbbell hang snatches
Bar facing burpees: Reps, step over the bar, bar-facing up-downs, up-downs in place
Cool down :
2 sets:
1:00 scorpion stretch hold/side
1:00 pigeon stretch/leg