Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
4 Rounds
-30 Alternating Dumbbell Power Snatch (Ground to Overhead)
-18 Box Jump
Suggestions
Men: 40# DB / 20-24″ Jump Women: 25# DB / 16-20″ Jump
Score: Total Time
Goal: 10-16 Minutes
Coaches Notes
Simple and effective couplet today. We are looking for 2:30-4:00 per round.
Choose a load on the snatches that you can complete 30 reps in 1-3 sets the whole way. Each rep counts as 1 so 30 is 15 on each arm.
For the box jumps, try to find a good rhythm that allows you move through 18 reps at a continuous pace. Keep breaks to a minimum. 18 reps should take 1:00-1:30.