Warmup:

200M jog

Walking Lunge 30’

Side lunge 30’ and back

Inchworm 30’

5 light DB deadlifts per side

5 DB push press per side

3 DB high pulls per side

5 burpees

3 DB snatch per side

WOD:

4 Rounds For Time:

600m Run

8 Left Arm DB Snatch (50/35)

8 Right Arm DB Snatch

8 Left Arm DB OH Lunge

8 Right Arm DB OH Lunge

16 Burpee over DB

Time Cap – 35 Min

Videos courtesy of OPEX Fitness.

On the DB Snatch, you only need to have one head of the DB touch at the bottom. On the Burpee over DB, make sure you jump over the DB, not behind or in front of it.

Scaling Options:

Run -> 750M Row

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

Cool Down:

Banded OH stretch – 1 min per side

Scorpion Stretch – 1 Min per side