Warm up
3 rounds:
5/side banded lateral monster walks
5 empty BB behind the neck thrusters
5 hang power snatches from BTK
Snatch
Every 2 min for 6 rounds:
3 Touch-n-go squat snatches
Note: begin around 60% and build up to a challenging set
Conditioning
REC League individual WOD 1 - 18 min AMRAP:
15 cal row
10 burpees
4 double DB farmer's carry shuttles* 50/35 lbs
* add 4 shuttles each round. 1 shuttle = 1 length of 25 ft.
EVF360
Part A
Every 2 min for 7 rounds, each for time and load:
30 double unders
10 alternating DB snatches*
* You may adjust the DB load throughout, increasing to a challenging load, so long as you can perform each round in 2 sets or less.
Part B
REC League individual WOD 1 - 18 min AMRAP:
15 cal row
10 burpees
4 double DB farmer's carry shuttles* 50/35 lbs
* add 4 shuttles each round. 1 shuttle = 1 length of 25 ft.