WODs

"Bottoms Up"

Context: Practice

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).

Strength: 7×2 Power Snatch (7 sets of 2 reps, same weight across, approximately 65 – 75% of max snatch)

Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning:Bottoms Up

12 minute AMRAP (as many reps as possible)

10 Burpees

25 Double Unders

Scaling Guide: 6 – 11 rounds, about 1:30 per round.

Optional ‘Cash Out’: 4 min max cal row