Specific Warm-Up:
1 set:
5 hang power snatches
5 push presses
5 sumo deadlift high pulls
5 front squats
BENCHMARK WOD: ANDI
For time:
100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats
Intended Stimulus: 20-25 Minutes
Intermediate:
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
Beginner:
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
Home Workout:
For time:
100 single-arm dumbbell hang power snatches (20/35 lb)
100 single-arm dumbbell push presses
100 single-arm dumbbell sumo deadlift high pulls
100 single-arm dumbbell front squats
– Use one dumbbell and alternate arms as needed.
Movement scaling options:
Hang power snatch: Load, reps
Push press; Load, reps
Sumo deadlift high pull: Load, reps
Front squat: Load, reps
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch