Skill Work:
8 rounds:
:20 triple-unders
:20 rest
PARTNER WOD:
AMRAP 15 with a partner:
10 shuttle runs
3 power snatches (95/135 lb)
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back.
Intermediate:
AMRAP 15 with a partner:
10 shuttle runs
3 power snatches (65/95 lb)
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back.
Beginner:
AMRAP 15 with a partner:
8 shuttle runs
3 power snatches (35/45 lb)
– Partner A does 4 shuttle runs, and then Partner B does 4 shuttle runs.
– Add 3 power snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back.
Home Workout:
AMRAP 15 with a partner:
10 shuttle runs
3 alternating dumbbell snatches (35/50 lb)
– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
– Add 3 snatches each round; share reps as desired.
– Shuttle run is 25 ft out and back.
Movement scaling options:
Shuttle run: Reps, machine substitutions (8-10 calories on any machine per athlete)
Power snatch: Load, reps, hang power snatches, dumbbell options
Cool down:
1 set
1:00 calf stretch/side (straight leg)
1:00 calf stretch/side (bent leg)
1:00 foam roll quads
1:00 foam roll hamstrings