Skill Work:
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.
WOD:
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (65/95 lb)
– Perform 25 double-unders after each round.
Intended stimulus: 5-10 Minutes
Intermediate:
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (55/75 lb)
– Perform 10 double-unders or attempts after each round
Beginner:
1-3-5-7-9-11 reps for time:
Hang power snatches (35/45 lb)
– Perform 35 single-unders after each round.
Home Workout:
At-home option:
2-4-6-8-10-12-14-16-18-20 reps for time:
Alternating single-arm dumbbell snatches (35/50 lb)
– 25 double-unders after each round.
Movement scaling options:
hang power snatches: Load, reps, dumbbell options
Double unders: Reps, timed attempts, high-jump single-unders, single-unders, penguin taps, toe-taps to a plate, 6/8-calorie bike, row, or ski
Cool down:
1 set:
1:00 standing calf stretch/side
1:00 seated straddle stretch