Pre-Workout Strength:
Every 2:00 x 5 rounds:
1 power snatch + 1 hang power snatch
– Build in load to workout weight or just above.
WOD: AMRAP 12:
8 Chest To bar Pull Ups
4 power snatches (105/155 lb)
– Add 1 power snatch every round until time runs out.
Intermediate: AMRAP 12:
8 Pull Ups
4 power snatches (85/125 lb)
– Add 1 power snatch every round until time runs out.
Beginner:AMRAP 12:
6 Ring Rows
4 hang power snatches (35/45 lb)
– Add 1 hang power snatch every round until time runs out.
Home Workout:
AMRAP 16:
10 alternating dumbbell rows in a plank (35/50 lb)
4 alternating dumbbell snatches
– Add 2 dumbbell snatches every round until time runs out.
– Use two dumbbells for the rows.
Cool down: Accumulate:
1:00 slow banded pass-throughs
:30 banded pull-aparts
:30 banded shoulder stretch/side