Warm Up
Crossover Symmetry Shoulder Activation
20 calorie row or bike
Then:
5 minutes of:
30 second plank holds
30 second rest
WOD
10 Min AMRAP
-20 Alternating Hang Dumbbell Power Snatch
-12 Weighted Sit Ups
*Goal: 6 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out – arm straight. Stand up hard and fast – shrug the shoulder – punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course – lower the weight if necessary to keep moving.
If weighted sit ups aren’t happening do regular sit ups without the weight.