Warm Up:
1 set:
10 alternating Spiderman stretches
10 inch worms
10 air squats
1 set:
10 squat therapy reps (against the wall)
10 hand-release push-ups
10 alternating Scorpion stretches
1 set:
3-5 wall walks (partial range of motion)
10 squat therapy reps (against the wall)
3 wall walks (full range of motion
Skill Work:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
WOD:
For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
Intended Stimulus: 7-15 Minutes
Intermediate:
For time:
10-8-6-4-2:
Squat snatches (75/115 lb)
– Perform 3 wall walks after each set.
Beginner:
For time:
10-8-6-4-2:
Hang squat snatches (35/45 lb)
– Perform 2 partial range of motion wall walks after each set.
HOME WOD:
Equipment:
For time:
10-8-6-4-2:
DB squat snatches/arm
– Perform 3 wall walks after each set.
Bodyweight:
For time:
30-25-20-15-10:
Weighted ground-to-overheads
– Perform 3 wall walks after each set.
Movement scaling options:
Squat snatch: Load, hang squat snatch, power snatch + overhead squat
Wall walks: Range of motion, 6 inch-worms
Partner option:
For time with a partner:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift