Warm Up:
AMRAP 5:
:20 plank hold
10 alternating jumping lunges
:20 hang from the pull-up bar
10 box jump-overs
Specific Warm-Up:
DB Snatch Progression
PARTNER WOD:
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.
Intended Stimulus: 14-18 Minutes
Intermediate:
5 rounds for time with a partner:
30 alternating DB snatches (35/50 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.
Beginner:
5 rounds for time with a partner:
30 alternating DB snatches (10/15 lb)
20 box step overs (12/20 in)
– Resting partner holds the bottom of a ring row.
HOME WOD:
Equipment:
5 rounds for time with a partner:
30 alternating DB snatches
30 object jump overs (knee height)
– Split work as needed.
Bodyweight:
5 rounds for time with a partner:
30 alternating DB snatches
30 object jump overs (knee height)
– Split work as needed.
Movement scaling options:
DB snatch: Load, hang DB snatch, DB clean (overhead limitation)
Box jump over: Height, step-up and overs
Hang from pull up bar: Ring row hold (bottom of the ring row), DB farmers hold
Limited equipment:
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 box jump-overs (20/24 in)
– Resting partner holds a plank.
Post-Workout Skill Work:
Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.