Warm Up:
4 sets:
8 jumps around your partner
8 jump over and crawl under your partner
Loading Up:
3-5 sets:
3 squat snatches
WOD:
7 sets for load:
3 squat snatches
Intermediate:
Same as Rx
Beginner:
7 sets for load:
3 power snatch + overhead squat
HOME WOD:
Equipment:
EMOM 14:
Min. 1 | :40 sit-ups
Min. 2 | :40 DB squat snatches
Bodyweight:
EMOM 14:
Min. 1 | :40 sit-ups
Min. 2 | :40 handstand hold
Rest 3:00
Tabata (8 x :20/:10 off):
Bottom-to-bottom PVC overhead squats
– “Rest” for :10 in the bottom of the overhead squat.
Movement scaling options:
Squat snatch: Load, hand squat snatch, power snatch + overhead squat, power snatch, squat clean
Post-Workout Skill Work:
AMRAP 1:
Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.