Warm Up:
2 sets:
:20 Spiderman stretches/side
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating reverse lunges
2 sets:
:30 row
:20 rest
:30 air squats
:20 rest
:30 Sots presses
:20 rest
Specific Warm-Up:
3 rounds:
5 squat snatches
5 hand-release push-ups
5-calorie row
Rest 1:00
– Build to workout weight across the 3 sets.
– Increase row pace across the 3 sets.
WOD:
For time:
5 squat snatches (75/115 lb)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
Intended Stimulus: 9-12 Minutes
Intermediate:
For time:
5 squat snatches (55/75 lb)
15 hand-release push-ups
15-cal row
10 squat snatches
15 hand-release push-ups
15-cal row
15 squat snatches
15 hand-release push-ups
15-cal row
Beginner:
For time:
5 power snatches (35/45 lb)
10 hand-elevated push-ups
10-cal row
10 power snatches
10 hand-elevated push-ups
10-cal row
15 power snatches
10 hand-elevated push-ups
10-cal row
Home Workout:
For time:
6 alternating dumbbell squat snatches (35/50 lb)
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
12 alternating dumbbell squat snatches
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
18 alternating dumbbell squat snatches
20 hand-release push-ups
15 single-arm dumbbell sumo deadlift high pulls
Movement scaling options:
Snatch: Load, power snatch, hang power snatch, single-arm dumbbell snatch to work around injury
Hand release push-up: Reps, hand-elevated push-up
Row: Calories, substitutions
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side