Skill Work:
Every 2:00 for 4 rounds:
2 power snatches
– Work up to workout weight or a little heavier.
WOD:OTE 90s x 4
Rd 1: DEADLIFTS @ 225/155
Rd 2: GHDSU
Rd 3: Power Snatches @ 155/105
Intermediate: OTE 90 × 4
Rd 1: Deadlifts @ 185/125
Rd 2: GHDSU to Parallel
Rd 3: Power Snatches @ 115/75
Beginner: OTE 90s x 4
Rd1: Deadlifts @ 135/85
Rd 2: Sit Ups
Rd 3: Power Snatches @35/45
Home Workout: For time:
30-24-18Dumbbell good mornings (35/50 lb)
30-24-18Sit-ups
30-24-18Alternating dumbbell snatches (35/50 lb)
– Use a single dumbbell.
Cool down :
1 round:
1:00 pigeon stretch/leg
1:00 hamstring stretch/leg
1:00 cobra stretch