Warmup:

10 Box Step ups

Side lunge 30’

10 Lateral box step overs

Walking Lunge 30’

Inchworm 30’

5 Tuck Jumps

5 Box jumps

5 one-arm DB Push Press ea side

5 one-arm DB snatch ea side

WOD:

Every 3:30 for 6 Sets:

10 Box Jumps (24”/20”)

5 Dual DB Step Overs (24”/20”)

10 Dual Hang Power Snatch

5 Dual DB Step Overs

10 Box Jumps

DBs – 35/25

Score = total work time

Video courtesy of Functional Bodybuilding.

Look to grind every round of this up and down the mountain WOD.  Be consistent on your box jumps, steady on your step overs, and explosive on your hang Power Snatch.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min