Wednesday April 19, 2023

“Don’t spend time beating on a wall, hoping to transform it into a door.” — Coco Chanel

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