A GENERAL WARM-UP AND SKILL
GENERAL WARM-UP
1) 3 rounds
20 seconds jumping jacks or clap jacks
10 seconds rest
20 seconds mountain climbers or mountain climbers to outside of hands
10 seconds rest
2) 3 Way Hip Stretch x 2 reps per position, 5 seconds hold at each position
3) 2 rounds
10 Single Arm DB/KB OH Lunges
10 KB Swings to Nose level
30 Seconds Deadbugs
TRANSITION AND BUILD UP
3 rounds
3 Power Snatch
3 Overhead Squats
3 Shuttle Runs
*Increase weight on the power snatch and overhead squat each round
B WORKOUT AND SCALING OPTIONS
WOD
With a partner:
5 Rounds for time
5 Power Snatch (135/95)
5 Overhead Squats (135/95)
5 Shuttle Runs (10 meters down and 10 meters back = 1)
*for shuttle runs 3 points of contact touch on opposite side of the cone. (As in a hand and 2 feet on ground past the cone.)
*If you CANNOT shuttle run then instead sub 15 box jumps. (24/20″)
**The flow is as follows: Person 1 does 5 Power Snatch, 5 Overhead Squat, then 5 shuttle runs. Then person 2 does 5 Power Snatch, 5 Overhead Squats, and 5 Shuttle runs. That is 1 round.
(Each partner ends up doing 5 rounds)
INTENDED STIMULUS
These are meant to be fast paced sub 2 minute intervals each round. Load should allow for unbroken overhead squats and unbroken or fast singles on the power snatch.
SCALING OPTIONS
1) Power Snatch and Overhead Squats
Scale loads to hit the desired stimulus as mentioned previously. If someone can power snatch better than they can overhead squat, they can adjust weights between the two movements
2) Shuttle run
Scale so that a round does not take longer than 2 minutes. and pace is still fast.
C COOL DOWN
Banded lat stretch, 90 seconds per side
Standing calf stretch, 90 seconds per side
OnRamp:
For time:
40 burpees
50 thrusters
30 pull-ups