Skill Work:
3 sets: 10 Single Arm DB OHS (5 Per side)
Scaled: 10 Single Arm DB OH Lunges (5 Per side)
WOD: EMOM 15:
Min 1: 20s bar muscle-ups
Min 2: Max-reps alternating DB snatches (70/50 lb)
Min 3: Rest
Intermediate:
Min 1: 1 bar muscle-up or 3 jumping bar muscle-ups
Min 2: Max-reps alternating DB snatches (50/35 lb)
Min 3: Rest
Beginner:
Min 1: 20s Devil Presses @ 25/15
Min 2: Max-reps alternating DB snatches (25/15 lb)
Min 3: Rest
Home Workout:
EMOM 15:
Min 1: 10 alternating dumbbell rows in the plank (35/50 lb)
Min 2: max-reps alternating dumbbell snatches
Min 3: rest
– Use two dumbbells for the dumbbell rows in the plank.
Cool down:
Accumulate:
1:00 couch stretch/side
:30 child’s pose