Warm Up:
2 sets:
400/500-m C2 bike
15 hollow rocks
15 ground-to-overheads with a plate (10/15 lb)
Pre-Workout Loading:
2 sets:
5 hang power snatches
WOD:
3 rounds for time:
800/1,000-m C2 bike
21 hang power snatches (55/75 lb)
Time Cap: 10 Minutes
Intermediate:
3 rounds for time:
800/1,000-m C2 bike
21 hang power snatches (45/65 lb)
Beginner:
3 rounds for time:
600/750-m C2 bike
15 hang power snatches (35/45 lb)
Movement scaling options:
Hang power snatches: Load, reps, DB snatches, KB swings
C2 bike: Distance, 800/1000-m Assault bike, 400/500-m row, 400-m run
GHD sit-ups: Range of motion, AbMat sit-ups
TTB: Knees-to-elbows, knees-to-armpits, knee raises
Limited equipment:
3 rounds for time:
400-m run
30 DB hang power snatches (35/50 lb)
Post-Workout Skill Work:
3 sets:
:40 GHD sit-ups
Rest :20
:40 toes-to-bars
Rest :20