I. General Warm-Up/Transition
20 PVC Pass-thrus
10 Alt. Reverse PVC Lunge Stretch
10 SA DB Deadlifts/arm
8 Presses to Updog w/ 2s pause at the top
Warm-up DB Snatch and BBJO.
II. Workout Of The Day
24 Minute AMRAP w/ a partner – alt. full rounds
12 Alt. DB Snatch @50/35; 40/25; 30/20
6 Burpee Box Jump Overs @24/20; 20/16; 16/12-scale step-overs as needed
Fast-paced partner WOD to close out the week. Try to really push the intensity and make your partner keep up with you! Alternating full rounds, so there should be a good amount of rest. Be aggressive with your pace from the beginning, but be sure to be ready for each box jump and stay in good positions on the DB Snatch. (for the sake of scoring, 10m on the run=1 rep).
III. Supplemental Work
Warm-up Sets: 10-8-6-5-3 gradually building
Working: Find 1RM