Warm Up:
1 round:
:30 single-unders
:30 single-under jog in place
:30 single-under jump front to back
:30 single-under jump side to side
:30 single-under left leg
:30 single-under right leg
:30 double-unders or attempts
1 round:
:30 Samson stretch/side
:30 band pull-aparts
:30 calf stretch/side
Specific Warm-Up:
3 rounds:
6 synchronized lunges
5 hang power snatches, partner 1
5 hang power snatches, partner 2
10 double-unders, partner 1
10 double-unders, partner 2
– Add snatch load each round to build to workout weight.
– practice quick transitions from one partner to the next.
PARTNER WOD:
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (55/75 lb)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
Intended Stimulus: 17-23 Minutes
Intermediate:
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (45/65 lb)
70 double-unders
– Split the snatches and double-under reps with one partner working at a time.
Beginner:
4 rounds with a partner for time:
20 walking lunges
30 hang power snatches (35/45 lb)
100 single-unders
– Partners lunge at the same time; split the snatches and double-under reps with one partner working at a time.
Home Workout:
4 rounds with a partner for time:
30 synchronized walking lunges
50 alternating dumbbell hang power snatches (35/50 lb)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
– Use one dumbbell.
Movement scaling options:
Synchronized walking lunges: Reps, non-synchronized walking lunges, low-box step-ups
Hang power snatch: Load, reps, dumbbell hang power snatches, hang power cleans to work around overhead limitations
Double-unders: Reps, single-unders
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)