Warm Up:
2 sets:
20 jumping jacks
30 alternating mountain climbers
10 PVC pass-throughs
5 elbow-to-instep/leg
10 calf stretches/leg
10 counterbalance plate squats
Skill Work:
10:00 clock:
Find a heavy 1-rep snatch
WOD:
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
Intermediate:
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
Beginner:
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
Home Workout:
AMRAP 15:
Alternating dumbbell squat snatches (35/50 lb)
– Every 3:00, including 0:00, run 400 meters.
Masters 55+ option:
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 meters.
Movement scaling options:
Run: Distance, substitutions
Snatch: Load, hang snatches, cleans, dumbbell snatches
Cool down:
2 sets:
1:00 foam roll upper back
:30 standing pike stretch