Warm Up:
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Skill Work:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
WOD:
7 sets for load:
Power snatch
5-5-5-5-5-5-5
Intermediate:
Same as Rx
Beginner:
7 sets for load:
Hang power snatch
5-5-5-5-5-5-5
HOME WOD:
Equipment:
EMOM 10:
:30 DB power snatches
Bodyweight:
10 sets:
:20 handstand shoulder taps
– Rest :10.
:20 jumps to or over an object
– Rest :10.
Movement scaling options:
Power snatch: Load, hang power snatch, hang muscle snatch
Limited equipment option:
7 sets for load:
10 alternating single-arm DB snatches
– Both DB heads touch the floor.
Cool down:
Accumulate:
1:00 foam roll upper back
1:00 foam roll lower back
1:00 active hang