Warm Up:
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
Skill Work:
Every 2:00 for 5 sets:
3 snatches
WOD:
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
Intended Stimulus: 9-14 Minutes
Intermediate:
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
Beginner:
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Home Workout:
4 rounds for time:
400-meter run
16 alternating dumbbell squat snatches (35/50 lb)
– Use one dumbbell.
Masters 55+:
4 rounds for time:
400-meter run
10 squat snatches (65/95 lb)
Movement scaling options:
Run: Distance, substitutions
Squat snatch: Load, reps, hang power snatch + overhead squat
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch