Skill Work:
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
WOD: Every 5:00 x 5
30 Cal Row
15 overhead squats (65/95 lb)
15 Chest To Bar Pull Ups
– Rest the remainder of the 5:00.
Intermediate: Every 5:00 x 5
25 Cal Row
10 overhead squats (55/75 lb)
10 Pull Ups
– Rest the remainder of the 5:00
Beginner: Every 5 x 5
20 Cal Row
10 Overhead Squats
10 Jumping Pull Ups
–Rest the remainder of the 5:00.
Home Workout:
Every 5:00 for 25:00:
400-meter run
15 single-dumbbell overhead squats (35/50 lb)
– Rest the remaining time in the 5:00 window.
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 samson stretch