
Warm Up:
Pizza Delivery Warm-Up Game
Specific Warm-Up:
3 sets:
6 unbroken power snatches
– Build up in each set to workout load.
WOD:
AMRAP 3:
Snatches (95/135 lb)
Intermediate:
AMRAP 3:
Snatches (75/115 lb)
Beginner:
AMRAP 3:
Snatches (35/45 lb or lighter)
Home Workout:
AMRAP 3:
Alternating dumbbell squat snatches (35/50 lb)
Rest 3:00
AMRAP 3:
5 left-arm dumbbell power snatches (35/50 lb)
5 right-arm dumbbell power snatches
Movement scaling options:
Snatch: Load, hang power snatch, dumbbell variations, power clean
Cool down:
Accumulate:
1:00 foam roll upper back
1:00 foam roll quads/side