Sunday January 30, 2022

“Count your rainbows, not your thunderstorms.” -Anonymous

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