Primer: 3 Rounds:
10s Plate Jumps | 30s Box Step Ups | 20s Muscle Snatches | 20s Barbell Overhead March
8 Minutes to Build to a moderate Hang Power Snatch + Power Snatch
WOD: Dead Meat
1 Mile Run | 50 Box Jump Overs | 50 Power Snatches @ 75/55
800M RUn | 35 Box Jump Overs | 35 Power Snatches @ 115/85
400M Run | 20 Box Jump Overs | 20 Power Snatches @ 155/105
Time Cap 30 Minutes:
Bulletproof Shoulders:
1 Mile Run | 50 Box Jump Overs | 50 Pendlay Row @ 75/55
800M RUn | 35 Box Jump Overs | 35 Pendlay Row @ 115/85
400M Run | 20 Box Jump Overs | 20 Pendlay Row @ 155/105
Dumbbell Version:
1 Mile Run | 50 Box Jump Overs | 50 DB Snatches @ 35/20
800M RUn | 35 Box Jump Overs | 35 DB Snatches @ 50/35
400M Run | 20 Box Jump Overs | 20 DB Snatches @ 70/50
Substitutions:
Pendlay Row: Sled Pull 200 Ft | 150 Ft | 100 Ft (increase weight each round)
Box jumps: Tuck Jumps |
Run: 400M = 30/24 Calorie Bike