Partner Warm Up:
AMRAP 5:00:
P1: 50-ft shuttle run (25-ft down and back)
25-ft bear crawl
P2: Bottom of squat hold
– every time partner 1 finishes, athletes switch.
Specific Warm-Up:
3 sets:
3 hang power snatches
(2-3 sets to get to starting weight)
WOD:
5 sets for load:
3 hang power snatches
5 sets for load:
3 hang power cleans
Intermediate:
Same as Rx
Beginner:
Sams as Rx
HOME WOD:
Equipment:
5 sets for reps:
:30 double-DB hang snatches
– Rest 1:00 between sets.
5 sets for reps:
:30 double-DB hang power cleans
– Rest 1:00 between sets.
Bodyweight:
5 sets for distance:
:30 handstand walk
– Rest 1:00 between sets.
5 sets for reps:
:30 kipping handstand push-ups
– Rest 1:00 between sets.
Movement scaling options:
Hang power snatches: Load, hang snatch pulls, snatch deadlift
Hang power cleans: Load, clean deadlift, hang clean pull, front squat
Post-Workout Skill Work:
Accumulate:
30 strict weighted pull-ups