Warm Up:
AMRAP 5:
7 up downs
14 ground to overhead (10-15 lb plate)
21 air squats
Specific Warm-Up:
2 sets:
5 thrusters + 5 snatches
BENCHMARK WOD: ELLEN
3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb)
12 dumbbell thrusters (35/50 lb)
Time Cap: 13 Minutes
Intermediate:
Same as Rx
Beginner:
2 rounds:
50 thrusters (35/45 lb)
50 KB swings (26/35 lb)
HOME WOD:
Equipment:
3 rounds for time:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Bodyweight:
3 rounds for time:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Movement scaling options:
DB snatch: Load, hang DB snatch, eye-level KB swing
DB thruster: Load, single-arm DB thruster, DB front squat, KB squat
Burpee: Reps, straight-arm burpee, burpee to a box
Post-Workout Skill Work:
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm