Pre-Workout Strength: 5 sets for load:
1 snatch grip deadlift + 1 snatch pull + 1 snatch
– Rest 2:00 between sets.
– Find a heavy set for today.
WOD: For reps:
1:00 double-unders | 1:00 snatches (125/185 lb)
2:00 double-unders | 2:00 snatches
3:00 double-unders | 3:00 snatches
– Power or squat snatch.
Intermediate: For reps:
1:00 double-unders | 1:00 snatches (95/135 lb)
2:00 double-unders | 2:00 snatches
3:00 double-unders | 3:00 snatches
– Power or squat snatch.
Beginner: For reps:
1:00 single-unders | 1:00 snatches (35/45 lb)
2:00 single-unders | 2:00 snatches
3:00 single-unders | 3:00 snatches
– Power or squat snatch.
Home Workout: For reps:
1:00 double-unders | 1:00 alternating dumbbell snatches (35/50 lb)
2:00 double-unders | 2:00 alternating dumbbell snatches
3:00 double-unders | 3:00 alternating dumbbell snatches
– If you have a heavier dumbbell, use it.
Cool down: Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot