Warm Up:
1 set:
1:00 straight arm plank
1:00 single-unders
1:00 air squats
1 set:
:45 straight arm plank
:45 single-under hop side to side
:45 duck walks
1 set:
:30 straight arm plank
:30 single-leg single-unders
:30 candlesticks
Skill Work:
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch
WOD:
For time:
100 alternating single-leg squats
50 thrusters (75/115 lb)
25 hang power snatches (75/115 lb)
Time Cap: 20 Minutes
Intermediate:
For time:
50 alternating single-leg squats
50 thrusters (75/115 lb)
25 hang power snatches (75/115 lb)
Beginner:
For time:
100 alternating back step lunges
50 thrusters (45/65 lb)
25 hang power snatches (45/65 lb)
HOME WOD:
Equipment:
For time:
100 alternating single-leg squats
50 DB thrusters
25 double-DB hang power snatches
Bodyweight:
For time:
100 alternating single-leg squats
50 jumping squat + target touch (6″)
25 burpee to a target (6″)
Movement scaling options:
Alternating single-leg squats: Reps, range of motion, walking lunges, box step-ups
Thrusters: Load, DB thruster, single arm DB thruster
Hang power snatches: DB hang power snatch, dual DB hang power snatch, American swing
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg