Warm Up:
2 rounds:
:30 alternating back rack lunges with PVC
:30 burpees
:30 PVC overhead squats
:30 burpees
:30 PVC good mornings
:30 burpees
:30 PVC pass throughs
Skill Work:
Every :30 for 5:00:
3 behind the neck snatch grip push presses
WOD:
EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.
Intermediate:
Same as Rx
Beginner:
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
– Build in load across the 10:00.
Home Workout:
10 sets of :40 of work/:20 of rest for reps:
1 single-arm DB muscle snatch
1 single-arm DB power snatch
1 single-arm DB hang power snatch
1 single-arm DB hang squat snatch
1 single-arm DB squat snatch
Max-rep single-arm DB overhead lunges in the remaining time
– Alternating arms each round.
Movement scaling options:
Complex: Load; 1 power snatch + 1 hang power snatch + 2 overhead squats; cleans
Cool down:
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts