Warmup:

Grab pair of light Dumbbells

3 Rounds:

5 Push ups on DBs

5 Single-Arm DB deadlifts per side

5 DB upright row per side

5 DB Push Press per side

Then..

Spend 5-10 min practicing Devil’s Press and getting to working weight (see video below, courtesy of CrossFit Federal Hill)

WOD:

10 Rounds For Time:

5 L-Arm DB Hang Power Snatch (50/35)

5 Devil’s Press (50/35)

5 R-Arm DB Hang Power Snatch

5 Devil’s Press

*1 Min Rest Between Sets

https://www.youtube.com/watch?v=KQnmjdjCwpQ

Video courtesy of LiftAtHome.

Today’s WOD will have you constantly switching from a one-arm movement to having DBs in both hands. Big key on the Hang DB Snatch is get that good hinge of the hip to start and then explosively open the hips to move that DB overhead as fast as possible.  Try to push the pace on both movements as fast as you can.  Remember, you get a one-minute break at the end of every round, so push it!

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Banded shoulder stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Cobra pose – 2 Min