Warm Up:
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 alternating reverse lunges
5 push-ups to down dog
10 PVC around-the-worlds
Specific Warm-Up:
3 sets:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
– Add load each set to build to 65%+ of the 1-rep-max power snatch.
WOD:
10 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
Intermediate:
Same as RX
Beginner:
10 sets for load:
3 snatch deadlifts to mid-thigh
2 hang power snatches
1 power snatch
HOME WOD:
Equipment:
10 sets/arm:
3 DB muscle snatches
3 DB hang power snatches
3 DB squat snatches
– Complete all 9 reps on one arm, then all 9 reps on the other.
– Rest 1:00 between sets.
Bodyweight:
EMOM 20:
Minute 1 | :30 handstand hold
Minute 2 | 5 burpees-to-target (12 in or higher)
– Complete the burpees AFAP.
Movement scaling options:
Snatch complex: Load, clean variation if the overhead position is compromised
Cool down:
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts