Warm Up:
3 sets:
:20 up-downs
– Rest :10
:20 air squats
– Rest :10
:20 PVC pass-throughs
– Rest :10
:20 PVC overhead squats
– Rest :10
Specific Warm-Up:
On a 6:00 clock:
2 squat snatches (building)
– Rest 1:00-1:30 between sets.
WOD:
Every 2:00 for 10 rounds:
1 snatch
Intermediate:
Same as RX’d
Beginner:
Every 2:00 for 10 rounds:
2 snatches
Home Workout:
Every 2:00 for 10 rounds:
30 double-unders
3 dumbbell squat snatches/arm (35/50 lb)
– Complete each round as fast as possible.
Movement scaling options:
Snatch: Load, hang snatch, power clean (overhead limitation)
Cool down:
1 set:
1:00 pigeon pose/side
1:00 child’s pose