Warm Up:
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Specific Warm-Up:
3 sets:
3 power snatches
– Continue to build in weight to ~60% of best power snatch.
WOD:
For load:
Power snatch
5-5-5-3-3-3-1-1-1
– Lift every 3:00.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
AMRAP 10:
8 right-arm dumbbell snatches
5 up-downs to a target (12 in)
8 left-arm dumbbell snatches
5 up-downs to a target
Movement scaling options:
Power snatch: Load, hang power snatch, power clean (overhead limitation)
Cool down :
Accumulate:
:30 foam roll t-spine
:30 foam roll quads/side