Warmup:

200M run

50 Single Unders

10 Bow2Bends

10 Squat2Stands

25 L-Leg SUs

25 R-Leg SUs

10 Iron Cross

10 Over&Backs

20 Double Unders or 3 attempts

Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: Dip/shrug, dip/shrug/high elbow, hang power snatch, OHS, Power snatch from mid shin

WOD:

Pic courtesy of BigSky Investments

For Time:

2 Rounds:

400M Run

21 OHS (95/65)

Immediately into…

3 Rounds:

400M Row

15 Hang Power Snatch (115/80)

Immediately into…

4 Rounds:

40 Double Unders

9 Power Snatch (135/95)

 

35 Min Time Cap

Not going to lie, this one will be a grinder.  Fin a good pace on the cardio piece and get good, manageable chunks on the weightlifting piece.

Scaling Options:

Run -> 500M row

Bar weight -> as needed, but make 3 jumps in WOD

DUs -> 100 SUs

Cool Down:

Roll out what hurts

 

Child’s Pose – 2 Min