Warm Up:
1 set:
1:00 row
10 elbow-to-instep + reach
:30 scap pull-up
1 set:
1:00 row
10 elbow-to-instep + reach
:30 kip swing
– :15 of small kip swings, :15 of big kip swings
Specific Warm-Up:
1 set:
8-10 touch-and-go muscle snatches
8-10 touch-and-go power snatches
– Rest :30-1:00 between movements
WOD:
For time:
400/500-m row
then…
24-18-12:
Power snatches (55/75)
12-9-6:
Bar muscle-ups
then…
400/500-m row
Intermediate:
For time:
400/500-m row
then…
24-18-12:
Power snatches (45/65)
12-9-6:
Chest-to-bar pull-ups
then…
400/500-m row
Beginner:
For time:
400/500-m row
then…
15-12-9:
Power snatches (35/45 lb)
Jumping pull-ups
then…
400/500-m row
Movement scaling options:
Row: distance, skierg, bike, run
Power snatch: load, hang power snatch, reps, DB options
Bar muscle up: reps, jumping BMU, C2B, kipping pull-up, jumping C2B
Limited rower option:
For time:
24-18-12:
Power snatches (55/75)
12-9-6:
Bar muscle-ups
then…
400/500-m row
– 800/1,000-m row buy-in OR buy-out
Cool down:
2 sets:
:30 scorpion stretch/side
1:00 seated straddle stretch