Warm Up:
2 sets:
:30 PVC pass thru
:30 push-ups
:30 scap pull-ups/ kip swings
:30 wall squats
– Rest :10 between movements and sets.
2 sets:
:30 alternating step-ups
:30 ring support hold
:30 strict pull-ups
:30 overhead squat
– Rest :10 between movements and sets.
Skill Work:
Every :30 for 10 sets:
2 touch and go power snatches
WOD:
AMRAP 7:
7 box jumps (20/24″)
7 power snatches (55/75 lb)
Intermediate:
Same as Rx
Beginner:
AMRAP 7:
7 box step-ups (12/20″)
7 power snatches (35/45 lb)
HOME WOD:
Equipment:
AMRAP 7:
7 jumps onto an object
7 consecutive single-arm DB snatches
– Alternate arms for the snatch every round.
Bodyweight:
AMRAP 7:
7 jumps onto an object
7 weighted ground-to-overheads
Movement scaling options:
Box jump: Box height, step-ups
Power snatch: Load, power clean, DB snatch options
Limited equipment option:
AMRAP 7:
7 up-downs to a target (12″)
7 left-arm DB snatches (35/50 lb)
7 up-downs to a target (12″)
7 right-arm DB snatches
Cool down :
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves