Warmup:

200M run

10 in-pace lunges

10 PVC pass-thrus

20 Calf pedals in down dog

25’ walking lunge

25’ walking lunge w/light DBs

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup – With an empty barbell and hands in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle snatch, hang power snatch, power snatch from mid-shin

S/S/S:

Every 2 Min for 12 Min:

Hang Power Snatch + Power Snatch

-start around 50% of 1RM, and climb as you feel comfortable

WOD:

AMRAP 15:

50’ Dual DB Front Rack Lunge (35/25)

200M Run

Video courtesy of CrossFit HQ.

With today being an AMRAP, fight the urge to sprint through these lunges as it will leave you with VERY gassed legs very early on in this WOD.  Rather, think a steady pace you can do in minute one and still do in minute 15.

Scaling Options:

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

Run -> 250M Row

Cool Down:

Couch Stretch – 1 Min per side

Banded OH stretch – 1 Min per side