Skill Work:
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.
WOD: For time:
15 power snatches (75/115 lb)
24/30-cal bike
15 power snatches
Intermediate:
15 power snatches (55/75 lb)
24/30-cal bike
15 power snatches
Beginner:
12 power snatches (35/45 lb)
18/24-cal bike
12 power snatches
Home Workout:
30 alternating dumbbell snatches (35/50 lb)
10 shuttle runs
30 alternating dumbbell snatches (35/50 lb)
– 1 shuttle run is 25 ft out and back.
Cool down:
1 round:
5:00 cool-down walk or slow jog
1:00 foam roll upper back
1:00 foam roll glute/side