WOD:
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
Around 15 Minutes per Lift
Intermediate:
Same as Rx
Beginner:
5 sets:
3 snatches
5 sets:
2 clean and jerks
Home Workout:
EMOM 20:
Min. 1 | :45 alternating dumbbell squat snatches (35/50 lb)
Min. 2 | :30 handstand hold
Min. 3 | :45 dumbbell squat clean and jerks (35/50 lb)
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the clean and jerks.
– Rest the remainder of minutes 1-4.
Movement scaling options:
Snatch :Load, hang snatch, power snatch, hang power clean
Clean and jerk: Load, hang clean and jerk, power clean and jerk, hang clean + squat clean
Cool down:
1 set:
1:00 child’s pose
1:00 couch stretch/leg