20211202

Warmup:

Grab 1 medium DB

3 Rounds:

50’ right hand suitcase carry

50’ left hand suitcase carry

5 Single-arm deadlift per side

5 Scap Pull ups

5 DB push press per side

5 kip swings

4 Alternating DB Snatch

WOD:

12-10-8-6-4-2-4-6-8-10-12*:

Pull Ups

Alt DB Snatch (50/35)

*100′ Dual KB Farmer Walk (53/35) after every round of DB Snatch

Video courtesy of Box Programming.  Good tips for cycling DB Snatches. Plan on not having much grip left after this WOD.  Try to use as much hip to pop through either butterfly or kipping on the pull ups as well as the DB snatches so you have enough grip to do each round of farmer walk unbroken (or as close to unbroken as possible).

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Row

DB weight -> 35/25 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 min per side

 

Barbell forearm smash – 1 Min per side

Video courtesy of 3rd Element Fitness.

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