Warm Up:
1 set:
200-m jog
1 set:
:30 box step-ups
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm
1 set:
:30 box step-overs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm
1 set:
:30 box jumps
5 DB complexes/arm
– 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill.
WOD:
AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)
Intermediate:
AMRAP 12:
10 DB snatches (25/35 lb)
8 burpee box jump-overs (20/24 in)
Beginner:
AMRAP 12:
10 DB snatches (15/25 lb)
6 burpee box step-overs (12 in)
HOME WOD:
Equipment:
AMRAP 12:
10 DB snatches
10 burpee broad jumps (4 ft)
– Complete a burpee + broad jump, then turn around and jump over the same 4-ft distance.
Bodyweight:
AMRAP 12:
10 up-downs to a target (6 in)
10 burpee broad jumps (4 ft)
– Complete a burpee + broad jump, then turn around and jump over the same 4-ft distance.
Movement scaling options:
DB snatches: Load, hang snatches, single-arm variations
Burpee box jump-over: Reps, box height, burpee box step-over
Partner option:
AMRAP 12:
10 DB snatches
7 burpee box jump-overs
– One partner completes a full round while the other hangs from a pull-up bar.
Post-Workout Skill Work:
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.