WOD:
AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
20-cal bike
30 alternating DB hang snatches
Intermediate:
AMRAP 15:
100-m single-DB suitcase carry (20/35 lb)
15-cal bike
30 alternating DB hang snatches
Beginner:
AMRAP 15:
100-m single-DB suitcase carry (10/15 lb)
10-cal bike
20 alternating DB hang snatche
Home Workout:
AMRAP 15:
100-meter single-dumbbell suitcase carry (35/50 lb)
200-meter run
30 alternating dumbbell hang snatches
Movement scaling options:
Single DB suitcase carry: Load
Bike: Calories, row, ski
DB hang snatches: Load, reps
Post-Workout Skill Work:
EMOM 6:
1 Turkish get-up/arm
– Use a single dumbbell.
– Build in load if able.