Tuesday, 18 January WOD

Warm-up

  • 4 Rounds
    • 15 Cal Bike or Machine
    • 12 Air Squats
      • 1st round 10 Single Leg KB or DB deadlift
      • 2nd round 10 DB Snatch stance deadlift
      • 3rd round 10 DB Hang Snatch /
      • 4th round 10 DB Snatches (total so 5/side)

STRENGTH

  • Back Squat 4×3 at 80% 1RM
  • Rest 2 mins between sets.

METCON

  • For time:
    • 50 Air Squats
    • 25 Dumbbell Snatches, 70/50 lbs
    • 40 Air Squats
    • 20 Dumbbell Snatches, 70/50 lbs
    • 30 Air Squats
    • 15 Dumbbell Snatches, 70/50 lbs
    • 20 Air Squats
    • 10 Dumbbell Snatches, 70/50 lbs
    • 10 Air Squats
    • 5 Dumbbell Snatches, 70/50 lbs

Scaling Options: Use a DB weight that allows you to keep at least 5-10 reps at a time T&G or quick singles! Should be heavier than your regular DB snatch weight in the open.

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