Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Skill Work:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
WOD:
For time:
100 double-unders
50 alternating dumbbell snatches (35/50 lb)
100 double-unders
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
2:00 double-unders
50 alternating dumbbell snatches (20/35 lb)
2:00 double-unders
– If you hit 100 double-unders before 2:00, move on to the dumbbell snatches.
Beginner:
For time:
50 single-unders
50 alternating dumbbell snatches (10/15 lb)
50 single-unders
Home Workout:
For time:
100 double-unders
50 alternating dumbbell snatches (35/50 lb)
100 double-unders
Movement scaling options:
Double under: Reps, 2:00 of attempts, single-unders
DB snatch: Load, hang dumbbell snatch, single-arm Russian kettlebell swing
Cool down:
Accumulate:
1:00 banded shoulder stretch/side