Warm Up:
2 sets:
30 jumping jacks
10 overhead squats
30 jumping jacks
10 snatch balances
30 jumping jacks
Specific Warm-Up:
3-5 sets:
1-3 snatches
– Build in weight.
– Reset between lifts (not touch-and-go).
WOD:
EMOM 20:
1 snatch
Intermediate:
Same as Rx
Beginner:
EMOM 20:
1 snatch
HOME WOD:
Equipment:
EMOM 20:
Min. 1 | :30 alternating DB snatches
Min. 2 | :30 overhead squat hold
– Use a PVC or broomstick for the overhead squat hold.
Bodyweight:
EMOM 20:
Min. 1 | 3 PVC squat snatches
Min. 2 | :30 burpees
– Hold the bottom of each snatch for :03.
Movement scaling options:
Snatch: Increase reps to 2 snatches per 1:00, hang power snatch, clean to accommodate shoulder injuries
Cool down:
Accumulate:
1:00 banded shoulder stretch/side