Loading Up:
3 sets:
3 hang power snatches
– Rest :60-:90 between sets.
– Build to 40-45% of your best power snatch, or a weight that feels moderately light.
WOD:
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 2:00 for 10 rounds:
5-10 left-arm dumbbell hang power snatches
5-10 right-arm dumbbell hang power snatches
Movement scaling options:
Hang power snatch: Load, hang power cleans, kettlebell swings, sumo deadlifts, overhead squats
Post-Workout Skill Work:
8 sets:
:20 plank hold
:10 rest