Warm Up:
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
Skill Work:
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
WOD:
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
Intended Stimulus: 5-10 Minutes
Intermediate:
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
Beginner:
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
Home Workout:
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run
Movement scaling options:
Hang power snatch: Load, alternating dumbbell hang power snatch, hang power clean
Rope climb: Height, pull-to-stands, 4 strict pull-ups + 4 push-ups, 4 leg-assisted pull-ups + 4 push-ups from the knees
Run: Distance, substitutions
Cool down:
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side