2 Rounds
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed
GET FIT
12-9-6
Power Snatch 75/55
Handstand Push Up
1:00 Rest
12-9-6
Power Snatch 75/55
Box Jump Over 24/20"
1:00 Rest
12-9-6
Box Jump Over 24/20"
Handstand Push Up
12 Min Cap
(WELLNESS WOD)
21-15-9
Alternating DB Snatch 35/20
Seated DB Press (any pair)
Box Jumps 20"
12 Min Cap
GET POWERFUL
Power Snatch
In 12:00 establish a Heavy Double
COMPETITORS EXTRA
AMRAP 5
15 Overhead Squat 135/95
10/8 Calorie Echo/AAB
15 Overhead Squat
Max Calorie Echo/AAB
COACHES NOTE:
The Power Snatch should be the coaching theme of the day. Starting athletes off with some lighter Muscle Snatch will teach them how to stay balanced in their mid-foot and drive with their legs to move the barbell.
ATHLETES NOTE:
Play to your strengths in the metcon. The rest is less of a "rest" and more of a slow transition. This means you should be going for UB sets on movement you're comfortable with.
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)