Thursday October 27, 2022

“Discipline is the bridge between goals and accomplishment.” -Jim Rohn 

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