Warmup:

200M jog

10 Hollow Rocks

10 Air Squats

10 Squat2Stands

10 alternating V-ups

10 Bow2Bends

200M jog

10 light DB alt Snatch

WOD:

Every 10 Min for 40 Min:

600M Run

16 Alt DB Snatch (50/35)

16 Toe2Bar

16* DB Hang Power Clean (50/35)

*On the Hang Power Cleans, do 8 on one arm before switching to the other arm

Time cap per round – 8:00

Videos courtesy of OPEX Fitness.

Today will be a grind, but will give you just the right amount of rest to do this one round after round.  With the 600M, try to finish 3-3:30ish if possible.  The Snatches, Toe2Bar, and Hang Power Cleans should not exceed about a minute per movement. That said, steady flow on the snatches, manageable chunks of the toe2bar, and steady flow on the hang power cleans.

Scaling Options:

Run -> 45/32 Cal Echo Bike

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

Cool Down:

Cobra Pose – 2 Min

Barbell Forearm Mash – 1 Min per side