Tuesday January 28, 2025

“I’m a greater believer in luck, and I find the harder I work the more I have of it.” — Thomas Jefferson

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