Warm Up:
1 set:
10 alternating Spiderman stretches
10 Kang squats
10 leg swings/leg (across the body)
10 single-leg DB deadlift/leg
1 set:
10 wall-ball front squats
10 alternating DB deadlifts (inside the legs)
10 wall-ball push press to target
10 alternating DB deadlift + shrug
10 wall-ball shots
Specific Warm-Up:
DB Snatch Cycling
WOD:
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
Intermediate:
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
Beginner:
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)
HOME WOD:
Equipment:
2 rounds for time:
50 DB snatches
50 single-DB thrusters
Bodyweight:
2 rounds for time:
50 weighted ground-to-overheads
50 weighted thrusters
Movement scaling options:
DB snatch: Load, hang DB snatch, DB clean, KB swing
Wall-ball shots: Load, DB thruster, wall-ball push press, DB front squat
Partner option:
AMRAP 20:
25 DB snatches (35/50 lb)
25 wall-ball shots (14/20 lb)(9/10 ft)
Post-Workout Skill Work:
Accumulate with a partner:
40 DB Turkish get-ups