Specific Warm-Up:
On a 7:00 clock:
1-2 squat snatches
– Rest 1:00-1:30 between sets.
– Build in load.
WOD:
On a 20:00 clock:
Build to a 1-rep-max snatch
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 20:
Min. 1 | 3 burpees + max vertical jump
Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)
– Use one dumbbell.
Movement scaling options:
Snatch: Load, power snatch, hang snatch, dumbbell options
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg