Warm Up:
2 sets:
:40 single-unders
:30 inchworm walk-outs
:20 arm circles
1 set:
:40 double-unders
:30 single-arm KB deadlifts (:15 /side)
:20 kip swings
1 set:
:40 double-unders
:30 single-arm KB high pulls (alternating)
:20 kip swings
Specific Warm-Up:
8 Minutes
Toes-to-Bar Progression
1 set:
10 DB snatches
WOD:
For time:
50-40-30-20-10
DB snatches (35/50 lb)
– Perform 12 toes-to-bars + 50 double-unders after each round.
-Time Cap: 19 Minutes
Intermediate:
For time:
35-30-25-20-10
DB snatches (35/50 lb)
– Perform 8 toes-to-bars + 30 double-unders after each round.
Beginner:
For time:
35-30-25-20-10
DB snatches (10/20 lb)
– Perform 10 sit-ups + 50 single-unders after each round.
Movement scaling options:
DB snatches: Load, volume, hang snatches, KB swings.
Toes-to-bars: Reps, knee raises, sit-ups.
Double-unders: Reps, single-unders, plate hops, lateral hops over the DB.
Limited Equipment:
For time:
50-40-30-20-10
DB snatches (50/35 lb)
*After every round, perform 15 sit ups + 30 lateral hops over the DB.
Cool down:
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side