Warm Up:
1 set:
:20 single-unders
10 PVC pass throughs
5 PVC hang muscle snatches
1 set:
:20 power singles
10 PVC pass throughs
5 PVC hang muscle snatches
2 sets:
:30 double-under practice
5 PVC overhead squats
Skill Work:
Every 2:00 for 5 rounds:
3 power snatches
WOD:
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
Intended Stimulus: 6-10 Minutes
Intermediate:
5 rounds for time:
30 double-unders
8 power snatches (75/115 lb)
Beginner:
5 rounds for time:
25 single-unders
6 power snatches (35/45 lb)
Home Workout:
5 rounds for time:
50 double-unders
10 left-arm dumbbell snatches (35/50 lb)
10 right-arm dumbbell snatches
– Use one dumbbell.
Movement scaling options:
Double-unders: Reps, single-unders
Power snatch: Load, reps
Cool down:
1 set:
1:00 lacrosse ball foot/side
1:00 foam roll quads