Warm-up
2 ROUNDS
5 PVC Pass Throughs
5 PVC Scarecrow Snatches + 5 Behind the Neck PVC Push Press
10 Alt. DB Slides
:20 Double Under Practice
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Hang Power Snatch
+
2 Snatch Power Jerk
*Build to a Light Weight. Snatch Technique Day.
Week 2 of 4
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
AMRAP x 5 MINUTES
8 DB Burpees (50/35)
30 Double Unders
12 Alt. DB Slides
-Rest 1:00-
AMRAP x 5 MINUTES
6 DBL DB Snatch
30 Double Unders
12 Alt. DB Slides
-Rest 1:00-
AMRAP x 5 MINUTES
4 DBL DB Devil's Press
30 Double Unders
12 Alt. DB Slides
(Score is Total Rounds + Reps)
Scale: 35/25, Single Skips
Rx+: 60/40, 10 Handstand Shoulder Taps