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Monday 05272024

WARMUP


Strength

For load:

Clean (power or squat)

Pause 2 sec at the knee

5 reps x 2 sets at 50-60%+

4 reps x 3 sets at 60-70%+

3 reps x 2 sets at 70-80%


WOD

RX

For time:

100 double-unders

50 toes to bar

50 alternating dumbbell snatches (35/50 lb)

100 double-unders

SCORE: 

TOTAL TIME


Level 2

For time:

75 Du / 2:00 double-unders

30 toes to bar / high as possible

30 alternating dumbbell snatches (25 / 35 lb)

75 Du /2:00 double-unders


SCORE: 

TOTAL TIME


Level 3

For time:

75 single-unders

50 single leg vups

50 alternating dumbbell snatches (10/15 lb)75 single-unders

SCORE: 

TOTAL TIME



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 8:00 -15:00  min workout

  • Quick sprint workout.

  • Each set of double-unders in 2:00 or less.

  • Toes to bar in 3:00

  • Dumbbell load that allows at least 15 unbroken dumbbell snatches at a time.

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