Warm Up:
2 sets:
:20 up-downs
:10 rest
:20 PVC good mornings
:10 rest
2 sets:
:20 burpees
:10 rest
:20 PVC snatch grip behind-the-neck presses
:10 rest
Skill Work:
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
WOD: 2018 REGIONNAL WORKOUT 4
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
Intended stimulus: 7-12 minutes
Intermediate:
2 rounds for time:
10 snatches (95/135 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Beginner:
2 rounds for time:
10 snatches (55/75 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (35/45 lb)
12 bar-facing burpees
Home Workout:
2 rounds for time:
10 alternating dumbbell squat snatches
12 dumbbell-facing burpees
Right into…
2 rounds for time:
20 alternating dumbbell power snatches
12 dumbbell-facing burpees
– Use a single 35/50-lb dumbbell.
Movement scaling options:
Snatch: Load, hang power snatches, single-dumbbell snatches, power cleans (if limited by the overhead position)
Burpee: Burpee bar step-overs, up-down + bar step-over, up-down only
Cool down:
Accumulate
30 reach, roll, and lifts