Warm Up:
2 sets:
:20 jumping jacks
:20 high knees
:20 butt kickers
:20 mountain climbers
:20 shoulder taps
:20 double knee tucks
:20 samson stretch / leg
DB Snatch Practice:
1 set:
5 DB swing/ arm
5 DB press/ arm
4 DB hang muscle snatch + 4 DB muscle snatch
4 DB hang power snatch + 4 DB power snatch
DB Carry Practice:
100-ft single-DB farmers carry
Rest :15-:30 between sets
WOD:
On a 15:00 clock for distance:
600-m run
50 DB snatches (35/50 lb)
400-m single-DB farmers carry (35/50 lb)
30 V-ups
Then …
Run in remaining time
Intermediate:
On a 15:00 clock for distance:
600-m run
50 DB snatches (20/35 lb)
400-m single DB farmers carry (20/35 lb)
30 V-ups
Then…
Run in remaining time
Beginner:
On a 15:00 clock for distance:
400-m run
50 DB snatches (10/20 lb)
200-m single DB farmers carry (10/20 lb)
30 sit-ups
Then…
Run in remaining time
Movement scaling options:
1st run: Distance, bike (2x distance), row or ski, 2:00 of single-unders
DB snatches: Load, DB hang snatches, DB power cleans
Single-DB farmers carry: Load, distance, :90 of single-DB march in place
V-Ups: Tuck-ups, hollow rocks, sit-ups
2nd run: Bike (2x distance), row or ski
Alternate Workout:
On a 15:00 clock for reps:
2:00 single-unders
50 DB snatches (35/50 lb)
:90 single-DB farmers carry march in place (35/50 lb)
30 V-ups
Then …
Row, ski, bike, or jump-rope in remaining time.
Skill Work:
5 sets:
:20 max pull-ups
Rest :40