Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side lunge 30’ and back

Heel2Toe 30’

L-arm OH DB walk 30’

R-arm OH DB walk 30’

8 Alt DB Snatch

Barbell Warmup – With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third chance to hit the Split Jerk this cycle.  Really work to have those arms locked out when you land in your split.

WOD:

4 Rounds For Time:

12 Alt DB Snatch

25′ L-Arm DB OH Walking Lunge

12 DB Goblet Squats

25′ R-Arm DB OH Walking Lunge

DB weight – 50/35

Time Cap: 16 Min

Videos 1 and 2 courtesy of OPEX Fitness.  Video 3 courtesy of Functional Bodybuilding.

Best way to set up for today is to mark off a 25’ section.  Begin your Alt Db Snatch at one end, once done, begin your left-arm DB Overhead Walking Lunge.  Once you get to the other side of the 25’ section, do your Goblet Squats there.  Then turn around, and do your 25’ of right-arm OH Walking lunge.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State