Warm Up:
2 sets
:30 toe-touches
:30 mountain climbers
:30 of 2 shoulder taps + 1 push-up
Rest :30 between sets.
Skill Work:
8 sets for reps:
:20 alternating DB snatches
Rest :10
Specific Warm-Up:
3 sets
1 snatch balance
4 overhead squats (building)
WOD:
For load:
Overhead squats
5-5-5
Snatch balances
3-3-3
Hang squat snatch
1-1-1
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Overhead Squats: Load, snatch-grip push jerks, front squats
Snatch Balances: Load, snatch-grip push presses, high hang squat cleans
Hang Squat Snatches: Load, snatch-grip jerks, hang squat cleans
Alternate Workout:
For load:
DB overhead squats
5-5-5 (each arm)
DB push presses + DB overhead squats
3-3-3 (each arm)
DB squat snatch
1-1-1 (each arm)
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves