Warm Up:
2:00 run, row, ski or bike
2 Rounds:
:30 PVC pass throughs
:30 air squats | air squats with knees together
:30 PVC side bends
:30 lunges | step-back lunges
:30 PVC good mornings
:30 single-leg squat to parallel | heel-hooked foot-wrapped single-leg squat
Skill Work:
Every 2:00 x 5 sets:
6 alternating DB squat snatches
WOD:
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
Intended Stimulus: 8-14 Minutes
Intermediate:
5 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
Beginner:
5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (20/25 lb
HOME WOD:
Equipment:
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
Bodyweight:
5 rounds for time:
20 alternating single-leg squats
20 weighted ground-to-overheads
Movement scaling options:
Single leg squat: Reps (>12), heel-hooked foot-wrapped single-leg squat, single-leg squat to a target, step-back lunge
DB snatch: Reps, load, hang DB snatch (pulling limitation), DB cleans (overhead limitation)
Limited equipment option:
5 rounds for time with a partner:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
– Partner 1 starts on single-leg squats while partner 2 starts on DB snatches. When each has completed 20 reps, they switch.
– Continue alternating until both partners have completed 5 rounds of each movement.
Cool down:
2 sets:
1:00 foam roll quads
1:00 foam roll lower back