Warm Up:
AMRAP 6:
Max 50-ft shuttle runs (25-ft down and back)
-At the top of every :90, athletes stop and perform: 5 straight arm burpees and 10 air squats.
-The warm-up starts with straight arm burpees.
Specific Warm-Up:
DB Alternating Split Snatch Review
WOD:
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (35/50 lb)
Knees-to-elbows
Intermediate:
Same as Rx
Beginner:
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (10/15 lb)
Hanging knee raises
HOME WOD:
Equipment:
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches
lying knees-to-elbows
Bodyweight:
AMRAP 16:
2-4-6-8…
Burpees
Weighted ground-to-overhead
lying knees-to-elbows
Movement scaling options:
Burpees: Straight arm burpee
DB alternating split snatches: Load, DB alternating snatches, KB swings
Knees to elbow: Knee-raises, V-ups, tuck-ups, sit-ups
Partner option:
AMRAP 16:
2-4-6-8-10…..
Synchro burpees
Synchro DB alternating split snatches (35/50)
Knees-to-elbow
Post-Workout Skill Work:
3 sets:
10 DB Bulgarian split squats/leg