WOD: AMRAP 9:
12 Alternating Hang DB Snatches @ 50/35
12 DB Overhead Lunges @50/35
12 Lateral Jumps Over the Dumbbell @ 50/35
Intermediate:
12 Alternating Hang DB Snatches @ 35/20
12 DB Overhead Lunges @35/20
12 Lateral Jumps Over the Dumbbell @ 35/20
Beginner:
AMRAP 9:
12 Alternating hang DB snatches (10/15 lb)
12 Lunges @ Bodyweight
12 lateral steps over the DB
Home Workout:
Same as Rx
Post-Workout Skill Work:
EMOM 6:
Min 1: Single-arm DB suitcase carry, right arm (100 ft)
Min 2: Single-arm DB suitcase carry, left arm (100 ft)