Warm Up:
2 sets:
20 jumping jacks
5 push-ups to down dog
10 PVC pass throughs
20 jumping jacks
5 push-ups to down dog
10 PVC around-the-worlds
20 jumping jacks
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Specific Warm-Up:
3-5 sets:
1 power snatch
1 hang power snatch
– Add load with each set.
– Rest 1:00 between sets.
WOD:
EMOM 20:
1 power snatch
1 hang power snatch
– Build in load, prioritizing mechanics.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 20:
Min. 1 | 5 left-arm dumbbell snatches + 10 jumping air squats
Min. 2 | 5 right-arm dumbbell snatches + 5 burpees to a 12-in target
Movement scaling options:
Power snatch: Load, hang power snatch, power clean
Hang power snatch: Load, hang power clean
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg