Warmup:

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

10 single DB deadlift per side

10 DB goblet walking lunge

5 1-DB hang power clean & jerks per side

5 Cobra to hip snap

5 DB burpee deadlifts per side

WOD:

AMRAP 10:

8 Dual DB Power Clean & Jerks

8 Dual DB Front Rack Walking Lunge

-5 Min rest-

AMRAP 10:

8 Dual DB Snatch

8 Dual DB Burpee Deadlifts

DB weight – 50/35

Videos courtesy of CrossFit HQ, Mayhem Athlete, and Train FTW, respectively.

A little back-to-back AMRAPs to start your week off. Make your goal today to go unbroken on each movement and only rest when transitioning from movement to movement.

Scaling Options:

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

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side