Pre Workout Skill Work:
1 set:
Max unbroken supinated grip chin over bar hold
then…
Max unbroken double Unders
then…
50 hollow rocks
WOD: Partner WOD | AMRAP 4 x 3 Rounds
Part 1: 2 -4-6-8-10 BMU | 10 Power Snatches @ 95/65
Part 2: 2-4-6-8-10 BMU | 8 Power Snatches @ 115/75
Part 3: 2-4-6-8-10 BMU | 6 Power Snatches @ 135/95
Rest 4 Minutes BTW Rounds
Intermediate:
Part 1: 2 -4-6-8-10 Chest to Bar | 10 Power Snatches @ 75/55
Part 2: 2-4-6-8-10 Chest To Bar | 8 Power Snatches @ 85/65
Part 3: 2-4-6-8-10 Chest To Bar | 6 Power Snatches @ 95/75
Beginner:
Part 1: 2 -4-6-8-10 Jumping Pull ups | 10 Power Snatches @ 35/45
Part 2: 2-4-6-8-10 Jumping Pull Ups | 8 Power Snatches @ 40/55
Part 3: 2-4-6-8-10 Jumping Pull Ups | 6 Power Snatches @ 45/65
Home Workout: For time:
2-4-6-8-10: Double-dumbbell devils presses (35/50 lb)
60-50-40-30-20: Lateral hops over the dumbbell