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