For time: 25-lb. dumbbell power snatches, 50 reps 10 rope up downs 25-lb. dumbbell power snatches, 40 reps 8 rope up downs 25-lb. dumbbell power snatches, 30 reps 6 rope up downs 25-lb. dumbbell power snatches, 20 reps 4 rope up downs 25-lb. dumbbell power snatches, 10 reps 2 rope up downs
Scale: weight
At gym wod 6:30-9 am Three 3-minute rounds of: 10 push presses Max-rep assisted pull-ups Rest 2 minutes between rounds. ♀ barbell-75 lb. ♂ barbell-55 lb.
At home wod Mobility- PNF hamstrings Kb reset Warm up- 2x 15 jumping jacks 10 squats 5 kB swings Wod- 21-18-15-12-9-6-3 Lunges Sit-ups Pushups
At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 10 wall-ball shots 10 toes-to-bars 10 box jumps ♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box Scale: 4 rounds for time of:
