Warm Up:
1 set:
:40 PVC pass throughs
:40 box step-ups
– Rest :10 between movements.
1 set:
:40 PVC good mornings
:40 box step-overs
– Rest :10 between movements.
1 set:
:40 PVC overhead squats
:40 box jump-overs
– Rest :10 between movements.
Skill Work:
EMOM 6:
2 hang squat snatches
WOD:
AMRAP 5:
10 squat snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (75/115 lb)
20 box jump-overs (20/24 in)
30 strict pull-ups
Intermediate:
AMRAP 5:
10 squat snatches (55/75 lb)
20 box jump-overs (20/24 in)
15 kipping pull-ups
Rest 5 minutes
AMRAP 5:
10 power snatches (55/75 lb)
20 box jump-overs (20/24 in)
15 strict pull-ups
Beginner:
AMRAP 5:
10 hang power snatches (35/45 lb)
20 box step-overs (12/20 in)
20 jumping pull-ups
Rest 5 minutes
AMRAP 5:
10 hang power snatches (35/45 lb)
20 box jump-overs (12/20 in)
20 ring rows
HOME WOD:
Equipment:
AMRAP 5:
10 DB overhead squats
20 object jump-overs (knee height)
30 DB swings
– Use one DB.
Rest 5 minutes
AMRAP 5:
10 DB power snatches
20 object jump-overs (knee height)
30 DB renegade rows.
– Use one DB for the snatches and two for the rows.
Bodyweight:
AMRAP 5:
10 jumping air squats
20 object jump-overs (knee height)
30 push-ups
Rest 5 minutes
AMRAP 5:
10 burpees
20 object jump-overs (knee height)
30 push-ups
Movement scaling options:
Squat snatch: Load, power snatch, clean, DB options
Box jump-over:Box height, step-overs
Kipping pull-up: Jumping pull-up
Power snatch: Load, hang power snatch, clean, DB options
Strict pull-up: Band assisted pull-ups
Partner option:
AMRAP 5:
20 squat snatches (75/115 lb)
35 box jump-overs (20/24 in)
50 kipping pull-ups
Max-rep squat snatches in the remaining time
– One partner works at a time.
Rest 5 minutes
AMRAP 5:
20 power snatches (75/115 lb)
35 box jump-overs (20/24 in)
50 strict pull-ups
Max-rep power snatches in the remaining time.
– One partner works at a time.
Cool down:
3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts