Specific Warm-Up:
2 sets:
5 push presses
5 front squats
– Build to workout weight in the second set.
BENCHMARK WOD: ANDI : For time:
100 hang power snatches (45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats
Intermediate: For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
Beginner: For time:
50 hang power snatches (15/25 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
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.
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch