Warm Up:
1 set:
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 set:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.
Specific Warm-Up :
2 sets:
5 thrusters
5 power snatches
– Each set should be unbroken.
– Rest 1:00 between sets.
WOD:
As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches
Intended Stimulus: 4-7 Rounds
Intermediate:
As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches
Beginner:
As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches
Home Workout:
As many rounds as possible in 10 minutes of:
10 double-dumbbell thrusters (35/50 lb)
10 left-arm dumbbell snatches
10 double-dumbbell thrusters
10 right-arm dumbbell snatches
Movement scaling options:
Thruster: Load, front squat, push press, dumbbell options
Power snatch: Load, hang power snatch, dumbbell options
Cool down:
1 set:
1:30 foam roll quads
1:00 couch stretch/leg