Warm Up:
5 Minute Clock with Partner:
6 PVC Step Overs
6 PVC Step Unders
10 Synchro PVC Pass Throughs
10 Synchro Mountain Climbers
4 Synchro Inchworm+Push-ups
Skill Work:
Build up to a heavy 3-rep snatch deadlift
BENCHMARK WOD: Double Isabel
For Time:
60 Snatches (135/95#)
Time Cap: 12 Minutes
Intermediate:
For Time:
60 Snatches (115/75#)
Beginner:
For Time:
60 Snatches (75/55#)
Movement scaling options:
Snatches: Reduce Loading, Single-Arm DB Options
Alternate Partner Workout:
For Time:
60 Snatches
Use a slightly heavier load each athlete could cycle for 3-5 reps, but alternate singles in the workout.
Cool down:
Accumulate:
1 Minute Foam Roll Quads
1 Minute Foam Roll Lower Back
1 Minute Foam Roll Calves