Thursday October 7, 2021

“Suffering is a moment of clarity, when you can no longer deny the truth of a situation and are forced into uncomfortable changes.” – Naval Ravikant

Warm Up: 
8 Minutes

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog

Set 2
30 Seconds Skier Jacks
10 Inch worms
10 Hand Release Push-ups

Set 3
30 Seconds Mountain Climbers
30 Seconds Piked Push-ups or Handstand Push-up Negatives

Set 4
30 Seconds Double Knee Tuck in Plank
30 Seconds Handstand Push-ups

Skill Work:
8 Minutes Power Snatch Progression
Build Up to Heavy Set of 1 Snatch Pull + 1 Hang Power Snatch

WOD:
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
Rest as needed between sets

Time: 20 Minutes
Loading: 4/5
Skill: 4/5
Volume: 3/5

Intermediate: 
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1 Minute Max Handstand Push-ups
Rest as needed between sets

Beginner:
5 Rounds For Reps:
Max Unbroken Hang Power Snatches @65/55
1 Minute Max Push-ups
Rest as needed between sets

Limited Equipment: 
5 Rounds For Reps:
1 Minute Alternating DB Snatches
1 Minute Handstand Push-ups
Rest 2 Minutes

Movement scaling options: 
Hang Power Snatch: Load, Hang Power Clean
Handstand Push-ups: Piked Push-ups, Seated Strict Press, Push-ups

Cool down: 
3 Sets:
30 Seconds Doorway Stretch/Side
1 Minute Prone Snow Angel