Warm Up:
4 sets:
6 jumps around your partner
6 jump over and crawl under your partner
Skill Work:
Every 2:00 for 5 sets:
2 power snatches
– Must be touch-and-go.
PARTNER WOD:
For time with a partner:
30 snatches (75/115 lb)
30 synchronized bar-facing burpees
24 snatches (95/135 lb)
24 synchronized bar-facing burpees
18 snatches (105/155 lb)
18 synchronized bar-facing burpees
12 snatches (125/185 lb)
12 synchronized bar-facing burpees
Intended Stimulus: 11-16 Minutes
Intermediate:
For time with a partner:
30 snatches (55/75 lb)
30 synchronized bar-facing burpees
24 snatches (65/95 lb)
24 synchronized bar-facing burpees
18 snatches (75/115 lb)
18 synchronized bar-facing burpees
12 snatches (85/125 lb)
12 synchronized bar-facing burpees
Beginner:
For time with a partner:
30 snatches (35/45 lb)
12 synchronized bar-facing burpees
24 snatches (35/45 lb)
12 synchronized bar-facing burpees
18 snatches (35/45 lb)
12 synchronized bar-facing burpees
12 snatches (35/45 lb)
12 synchronized bar-facing burpees
HOME WOD:
Equipment:
For time with a partner:
60 DB power snatches
30 synchronized DB-facing burpees
48 DB hang power snatches
24 synchronized DB-facing burpees
36 DB overhead squats
18 synchronized DB-facing burpees
24 DB squat snatches
12 synchronized DB-facing burpees
– Split the DB movements as needed.
– Use one DB.
Bodyweight:
For time with a partner:
60 object jump-overs (hip height)
30 synchronized line-facing burpees
48 object jump-overs (hip height)
24 synchronized line-facing burpees
36 object jump-overs (hip height)
18 synchronized line-facing burpees
24 object jump-overs (hip height)
12 synchronized line-facing burpees
Movement scaling options:
Snatch: Load, hang power snatch, power clean (overhead limitation)
Burpees: Reps, up-downs, lateral hops
Group of three option:
For time with a group of three:
30 snatches (75/115 lb)
30 synchronized bar-facing burpees
24 snatches (95/135 lb)
24 synchronized bar-facing burpees
18 snatches (105/155 lb)
18 synchronized bar-facing burpees
12 snatches (125/185 lb)
12 synchronized bar-facing burpees
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)