Skill Work:
5 sets, building in load:
Snatch pull + power snatch + hang power snatch
WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)
Intended Stimulus: 7-11 Minutes
Intermediate:
For time:
9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)
Beginner:
For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches (35/45 lb)
Home Workout:
For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell-facing burpees
Dumbbell hang snatches (35/50 lb)
– Switch arms as desired.
Movement scaling options:
Bar facing burpees:Reps, burpees in place, up-downs
Hang power snatches: Load, reps, dumbbell snatches, hang power snatches
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm