Warm Up:
2 sets:
10 alternating Spiderman stretches
10 PVC good mornings
5 PVC pass-throughs
5 PVC overhead squats
5 PVC snatch balance
Specific Warm-Up:
4 sets:
1 snatch high pull
1 hang squat snatch
1 squat snatch
– Increase loading to find a starting load for the workout.
WOD:
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Intermediate:
Same as Rx
Beginner:
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.
Home Workout:
EMOM 5:
:20 handstand hold
EMOM 5:
:20 handstand walk
EMOM 10:
3 burpee + max jump-and-reaches
Movement scaling options:
Snatch complex: Load, power variations, clean variations
Post-Workout Skill Work:
5 sets:
:20 bike, conversation pace
:20 bike, moderate pace
:20 bike, fast pace