Warm Up:
1 set:
Row 300 meters
-Increase pace with each 100 meters.
1 set:
:30 PVC overhead lunges
:30 scap pull-ups
1 set:
:30 plate squats
:30 kip swings
1 set:
:30 PVC overhead squats
:30 jump and controlled lower pull-ups
Skill Work:
Build to heavy 3-rep overhead squat from the floor with a power snatch.
WOD:
AMRAP 12:
400/500 m row
15 pull-ups
10 overhead squats (75/115 lb)
Intermediate:
AMRAP 12:
400/500 m row
10 pull-ups
10 overhead squats (55/75 lb)
Beginner:
AMRAP 12:
300/400 m row
15 jumping pull-ups
10 overhead squats (35/55 lb)
HOME WOD:
Equipment:
AMRAP 12:
400-m run
15 DB bent over rows
10 single-arm DB overhead squats
– Use one DB.
Bodyweight:
AMRAP 12:
400-m run
15 sit-ups
20 PVC overhead squats
Movement scaling options:
Row: Bike, SkiErg
Pull-ups: Reps, jumping pull-ups
Overhead squats: Load, overhead lunges, single-arm DB overhead squat, front squats (overhead limitation)
Limited equipment option:
AMRAP 12:
400 m run
15 sit-ups
20 air squats
Cool down:
1 set:
1:00 barbell forearm mash/side
1:00 barbell bicep mash/side