Warm Up:
2 sets:
:30 single-unders
10 single-arm DB deadlifts, right
10 single-arm DB deadlifts, left
10 single-arm shoulder presses, right
10 single-arm shoulder presses, left
Specific Warm-Up:
2 sets:
2 wall walks
4 alternating DB snatches
— Use chosen workout variation and load.
WOD:
For time:
30 alternating DB power snatches (35/50 lb)
10 wall walks
30 alternating DB power snatches
10 wall walks
30 alternating DB power snatches
Intended Stimulus: 9-14 Minutes
Intermediate:
For time:
30 alternating DB power snatches (20/35 lb)
7 wall walks
30 alternating DB power snatches
7 wall walks
30 alternating DB power snatches
Beginner:
For time:
20 alternating DB power snatches (10/15 lb)
5 partial wall walks
20 alternating DB power snatches
5 partial wall walks
20 alternating DB power snatches
Home Workout:
Same as Rx/intermediate/beginner
Movement scaling options:
DB snatches: Load, hang DB snatches, DB cleans (overhead limitation), KB swings
Wall walks: Reps, range of motion, 10 inch-worms + 3 push-ups
Post-Workout Skill Work:
8 sets for reps:
:20 hollow rocks
– :10 rest