Skill Work:
EMOM 8:
1 squat snatch
WOD:
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)
Intermediate:
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)
Beginner:
For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)
Home Workout:
At-home option:
For time:
15-12-9-6-3
Lateral burpees over the dumbbell
10-8-6-4-2
Alternating dumbbell squat snatches (35/50 lb)
Movement scaling options:
Lateral burpees over the bar: Reps, burpees in place, up-downs
Squat snatches: Load, power snatches, hang snatches, dumbbell options
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm