Warm Up:
1 set:
:30 high knees
10-inch worms + push-up
10 overhead lunges
1 set:
:30 butt kickers
10 PVC pass-throughs
10 10 partial overhead squats
1 set:
10 up-downs over PVC
10 behind the neck snatch grip strict press (PVC)
10 overhead squats (PVC)
Specific Warm-Up:
1 set:
5 overhead squats (35/45 lb)
5 behind the neck snatch grip push press
1 set:
5 snatch balance
1 set:
5 overhead squats (35/45 lb)
5 behind the neck snatch grip push press
5 snatch balance
WOD:
7 sets for load:
1 snatch balance + 2 overhead squats
Intermediate:
Same as Rx
Beginner:
7 sets for load:
3 snatch balances + 3 overhead squats
Movement scaling options:
Snatch balance: Load, snatch grip push press + overhead squat
Overhead squat: Load, squat to an object above parallel
Limited equipment:
7 sets for load:
1 squat snatch + 2 overhead squats
Post-workout Skill Work:
4 sets:
:40 alternating single-leg squats
– Rest :20