Warm Up:
2 sets:
:30 single-unders
10 DB Romanian deadlifts
10 DB hang clean and presses
10 DB goblet squats
– Hold the DB with one hand on each head.
WOD:
5 rounds for time:
200m Run
20 alternating DB snatches (35/50 lb)
Intended Stimulus: 10-15 Minutes
Intermediate:
5 rounds for time:
200m Run
20 alternating DB snatches (20/35 lb)
Beginner:
5 rounds for time:
200m Run
20 alternating DB snatches (10/15 lb)
Movement scaling options:
Alt DB snatches: Load, DB hang snatches
Post-Workout Skill Work:
Accumulate:
20 single-DB overhead squats/arm