Warm Up:
3 rounds:
20 jumping jacks
10 kettlebell deadlifts
10 knee push-ups
10 air squats
20 jumping jacks
10 Russian kettlebell swings
10 push-ups
10 air squats
Specific Warm-Up:
3 sets:
5 snatches
– Fast singles.
– Build to workout load.
WOD:
3 rounds for time:
90 air squats
30 Russian KB swings (35/53 lb)
10 power snatches (95/135 lb)
Intended Stimulus: 12-17 minutes
Intermediate:
3 rounds for time:
60 air squats
20 Russian KB swings (35/53 lb)
10 power snatches (75/115 lb)
Beginner:
3 rounds for time:
30 air squats
20 Russian KB swings (18/26 lb)
10 power snatches (35/45 lb)
Home Workout:
3 rounds for time:
90 air squats
30 single-dumbbell swings to eye level (35/50 lb)
10 double-dumbbell power snatches (35/50 lb)
Movement scaling options:
Air squat: Reps, alternating reverse lunges
Russian kb swing: Load, reps, kettlebell deadlift
Power snatch: Load, hang power snatch, power clean (overhead limitation)
Post-Workout Skill Work:
On a 8:00 clock:
Build to a heavy 1-rep power snatch