Warm Up:
8 sets:
:20 air squats
:10 bottom of squat hold
Specific Warm-Up:
Burgener Warm-up Variation
WOD:
For load:
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Squat snatch
1-1-1-1-1
Intermediate:
Same as Rx
Beginner:
For load:
Hang muscle snatch
3-3-3-3-3
Hang power snatch
2-2-2-2-2
Hang squat snatch
1-1-1-1-1
HOME WOD:
Equipment:
5 sets for quality:
3 DB overhead squats/arm
– Rest :30 between arms.
3 sets for reps:
1:30 alternating DB power snatches
– Rest 1:30 between sets.
Once, for time:
30 alternating DB squat snatches
Bodyweight:
EMOM 20:
Min. 1 | :30-:45 plank hold
Min. 2 | :30 PVC overhead squats
Min. 3 | :30 wall walks
Min. 4 | 3 standing broad jumps
Movement scaling options:
Muscle snatch: Load, hang muscle snatch, hang muscle clean
Power snatch: Load, hang power snatch, hang power clean
Squat snatch: Load, hang squat snatch, hang squat clean
Post-Workout Skill Work:
5 sets:
5 SOTS presses