“The pain you feel today will be the strength you feel tomorrow.” – Unknown
Warm Up:
2 sets:
5 hang power snatches
5 push presses
5 sumo deadlift high pulls
5 front squats
Skill Work:
Technique work:
Hang power snatch
Sumo deadlift high pull
WOD:
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Intended Stimulus: 12-16 Minuntes
Intermediate:
For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Beginner:
For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats
Home Workout:
For time:
50 single-arm dumbbell hang power snatches (35/50 lb)
50 single-arm dumbbell push presses
50 single-arm dumbbell sumo deadlift high pulls
50 single-arm dumbbell front squats
– Switch arms as needed.
Movement scaling options:
Hang power snatches: Load, reps, single-arm dumbbell snatches
Push press: Load, reps, dumbbell push presses
Sumo deadlift high pull: Load, reps, dumbbell sumo deadlift high pulls
Front squats: Load, reps, dumbbell front squats, goblet squats, air squats
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch