Specific Warm-Up:
On an 8:00 clock:
1-2 power snatches
– Rest 1:00-1:30 between sets.
– Build in load.
WOD:
For load:
Power snatch
2-2-2-2-2-2-2-2-2-2
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
10 sets:
5 dumbbell snatches, right
5 dumbbell snatches, left
– Rest 1:00 between sets.
Movement scaling options:
Power snatch: Load, reps, hang power snatch, dumbbell options
Post-Workout Skill Work:
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest