Warm Up:
2 rounds:
1:00 row, bike, ski, or shuttle run
:30 mountain climbers
10 air squats
10 alternating lunges
:30 up-downs
10 deadlifts (empty barbell or PVC)
10 behind-the-neck shoulder presses
:30 burpees
Skill Work:
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
WOD:
10 rounds for time:
4 deadlifts (105/155 lb)
3 hang power snatches
2 overhead squats
Intended Stimulus: Less than 10 minutes
Intermediate:
10 rounds for time:
4 deadlifts (75/115 lb)
3 hang power snatches
2 overhead squats
Beginner:
10 rounds for time:
4 deadlifts (35/45 lb)
3 hang power snatches
2 overhead squats
Home Workout:
8 rounds for time:
4 left-arm dumbbell deadlifts
3 left-arm dumbbell hang power snatches
2 left-arm dumbbell overhead squats
4 right-arm dumbbell deadlifts
3 right-arm dumbbell hang power snatches
2 right-arm dumbbell overhead squats
Movement scaling options:
Deadlift: Load, single-dumbbell variation
Hang power snatch: Load, single-dumbbell variation, hang power clean
Overhead squat: Load, overhead lunge, single-dumbbell variation, front squat
Cool down:
1 set:
200-meter recovery walk
1:00 couch stretch/leg