Sunday March 10, 2024

“Reading is to the mind what exercise is to the body.” – Joseph Addison

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