OTE 2 x 5:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
WOD: AMRAP 12 With A Partner
10 Wall Walks
15 Power Snatches @ 115/75
20 Cal Bike
Intermediate: AMRAP 12 With A Partner
10 Partial Wall Walks
15 Ground to Overhead @ 95/65
20 Cal Bike
Beginner: AMRAP 12 With A Partner
10 Inch Worm + Push UP
10 Ground To Overhead @ 65/45
15 Cal Bike
Home Workout: 8 sets for load:
1 dumbbell power snatch
1 dumbbell overhead squat
1 dumbbell hang squat snatch
– Use one dumbbell and switch arms each new set.
– Increase load after successful completion on both arms.