Warm Up:
1 set:
:30 lateral shuffle over a line
– Rest :10
:30 lateral hand shuffle over a line
– Rest :10
:30 mountain climbers
1 set:
:30 up-downs
– Rest :10
:30 high knees
– Rest :10
:30 up-down + tuck jump
Skill Work:
On a 9:00 clock:
Build to a heavy 3-rep hang muscle snatch
WOD:
AMRAP 11:
10 toes-to-bars
10 hang power snatches (65/95 lb)
Intermediate:
AMRAP 11:
10 knees-to-armpits
5 hang power snatches (65/95 lb)
Beginner:
AMRAP 11:
10 hanging knee raises
10 hang power snatches (35/45 lb)
Movement scaling options:
Toes to bars: Range of motion, hanging leg raises, knees-to-chest
Hang power snatches: Load, DB hang power snatches, hang power cleans
Partner option:
AMRAP 11:
20 toes-to-bars
20 hang power snatches (65/95 lb)
– One partner works at a time.
Cool down:
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm