Primer:
3 Minutes – 5 DB Rows each side | 10 Slow Air Squats | 10 Slow Push Ups
2 Minute Jog
2 Minutes – 5 DB Rows each side | 10 Slow Air Squats | 10 Slow Push Ups
1 Minute faster jog
1 Minute – 5 DB Rows each side | 10 Slow Air Squats | 10 Slow Push Ups
WOD:
“Opposite Day”
30-20-10
Power Snatches @ 95/65
Box Jump Overs @ 24/20
Directly Into
10-20-30
Power Clean and Jerk @ 95/65
Lateral Burpees Over the Bar
Time Cap 24 Minutes
Double Dumbbell Version:
30-20-10: Double DB Snatches @ 50/35 | Box Jump Overs @ 24/20
Directly Into
10-20-30: Double DB Clean and Jerk @ 50/35 | Lateral Burpees Over Dumbbells
Single DB or KB Version:
40-30-20 – Single Dumbbell Snatches @ 50/35
30-20-10 – Box Jump Overs
Directly Into
20-30-40: Dumbbell Hang Clean and Jerk
10-20-30: Lateral Burpees Over the Bar
Bodyweight Version:
800M Run – 400M Run – 200M Run
30-20-10 Push Ups
Directly Into
60-40-20 Lunges
10-20-30 Burpees
Bulletproof Shoulders:
30-20-10
Dumbbell High Pulls (controlled)
Box Jump Overs
Directly Into
10-20-30
Goblet Squats
Elevator Push Ups