Warm Up:
2 sets:
10 PVC pass-throughs
10 PVC good mornings
5 PVC overhead squats to above parallel
10 alternating box step-ups
5 box jumps
Skill Work:
EMOM 15:
1 power snatch
– Build in load every 3:00.
WOD:
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
Intended Stimulus: 4-9 Minutes
Intermediate:
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
Beginner:
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
Home Workout:
For time:
21-15-9
Double-dumbbell hang power snatches (20/35 lb)
Jumps to, or over, an object (20/24 in)
– Use an object that is approximately knee height.
Movement scaling options:
Hang power snatch: Load, alternating dumbbell hang power snatches, hang power cleans, Russian kettlebell swings
Box jump: Box height, step-ups
Cool down:
Accumulate:
1:00 foam roll calves
1:00 foam roll quads