Build Up: On a 5:00 clock:
1-2 snatches
– Rest 1:00-1:30 between sets.
– Build in load.
WOD: Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
Intermediate: Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
(Same as Rx)
Beginner: Snatch
3-3-3-3-3
Clean and Jerk
3-3-3-3-3
Home Workout: EMOM 20:
Min. 1 | 10 burpees
Min. 2 | :30 max alternating dumbbell snatches (35/50 lb)
Min. 3 | 10 burpees
Min. 4 | :30 max alternating dumbbell clean and jerks (35/50 lb)
– Use one dumbbell.
Cool down: Accumulate:
1:00 couch stetch/side
1:00 foam roll lats/side