Specific Warm-Up:
2 sets:
5 hang power snatches
5 overhead squats
– Complete all 10 reps unbroken.
– Rest 1:00-1:30 between sets.
WOD:
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
Intended Stimulus: 3-7 Min
Intermediate:
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
Beginner:
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
Home Workout:
12-9-6 reps for time of:
Left-arm dumbbell hang power snatches (35/50 lb)
Left-arm dumbbell overhead squats
Right-arm dumbbell hang power snatches
Right-arm dumbbell overhead squats
– Use one dumbbell.
Masters 55+ option:
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
Movement scaling options:
Hang power snatch: Load, reps, dumbbell hang power snatches, hang power cleans
Overhead squat: Load, range of motion, light overhead squats, front squats
Post-Workout Skill Work:
EMOM 8:
2 hang power snatches
– Build in load as mechanics allow.