Warm Up:
2 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 Sots press
– Rest :10
Specific Warm-Up:
3-4 sets:
5 snatches
– Fast singles.
– Build in load to first working load.
WOD:
For load:
5-5-3-3-1-1-1
Snatch
Intermediate:
Same as Rx
Beginner:
For load:
3-3-3-3-3-3-3
Snatch
Home Workout:
EMOM 16:
Min. 1 | 3 burpees + max vertical jump
Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)
– Use one dumbbell.
Movement scaling options:
Snatch: Load, reps, hang snatch, power snatch, clean
Post-Workout Skill Work:
5 sets:
3 snatch pulls
– At or slightly above max snatch weight