Warm Up:
1 set:
50 jumping jacks
10 pass-throughs (PVC)
40 jumping jacks
10 overhead squats (PVC)
30 jumping jacks
10 pass-throughs (PVC)
20 jumping jacks
10 overhead squats (PVC)
10 jumping jacks
Specific Warm-Up:
1 set:
3 snatch drops (quarter squat)
3-5 snatch drops (above parallel)
3 snatch balances (quarter squat)
3-5 snatch balances (above parallel)
2 sets:
5-8 hang power snatches (empty bar)
Every 1:30 for 5 sets:
5 hang power snatches
– Build in load to 70-80% of 1-rep-max hang power snatch.
WOD:
5 sets for load:
3 hang power snatches
Intermediate:
Same as Rx
Beginner:
5 sets for load:
5 hang power snatches
Movement scaling options:
Hang power snatches: Load, DB hang power snatches, hang power cleans, hang muscle snatches
Limited equipment option:
5 sets for reps:
:45 box jumps (30/36 in)
– Rest :15
:30 left-arm DB hang power snatches
– Rest :15
:30 right-arm DB hang power snatches
– Rest :45
Post-workout Skill Work:
3 sets for load:
7 muscle snatches
7 snatch-grip push presses