Warm Up:
2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 jump rope
– Rest :10 between movements.
1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
– Hold the bottom of each squat for :01.
Specific Warm-Up:
On a 6:00 clock:
10 snatches (light – PVC or empty barbell)
8 snatches (add a little more weight)
7 snatches (workout weight)
– Rest 1:00-1:30 between sets.
– All unbroken sets WITHOUT pausing in the hang.
BENCHMARK WOD: RANDY
For time:
75 power snatches (55/75 lb)
– 10:00 time cap.
Intermediate:
For time:
50 power snatches (45/55 lb)
– 10:00 time cap.
Beginner:
For time:
50 power snatches (35/45 lb)
– 10:00 time cap.
Home Workout:
For time:
100 alternating dumbbell snatches (35/50 lb)
– Use one dumbbell.
– 10:00 time cap.
Movement scaling options:
Power snatch: Load, reps, hang power snatch, power clean (overhead limitation), dumbbell snatch
Cool down:
Accumulate:
1:00 foam roll lat/side