Warm Up:
3 Minute Clock:
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Snatches
100m Jog
Specific Warm-Up:
5-7 Warm-up Sets:
1 Muscle Snatch + 2 Power Snatches + 1 Squat Snatch
WOD:
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Intermediate:
Same as Rx
Beginner:
For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2
EMOM Option:
EMOM 5:
1 Muscle Snatch
EMOM 5:
1 Power Snatch
EMOM 5:
1 Squat Snatch
Movement scaling options:
Muscle Snatch: 4-8 Alternating DB Muscle Snatches, Muscle Clean
Power Snatch: 4-8 Alternating DB Power Snatches, Power Cleans
Squat Snatch: 4-8 Alternating DB Squat Snatches, 4 DB Overhead Lunges / Side, Squat Cleans
Cool down:
For Completion:
21-15-9
GHD Hip Extensions
GHD Back Extensions