WODScreen

WARM UP

3 Rounds
200m Run // 1:00 Bike
12 Single Leg Alternating Dumbbell Romanian Deadlift
12 Dumbbell Strict Press, Holding both ends of the DB
10 Hollow ups or V-ups

– into –

12-15 Band Pull Aparts
12-15 Banded Upright Rows
12-15 Bent Over Banded Lat Pull Down

WORKOUT

Workout Prep

Dumbbell Hang Snatch
– 5/5 Dumbbell Hang High Pull
– 3/3 Dumbbell Hang Muscle Snatch
– 10 Alternating Dumbbell Hang Snatch

Toes to Bar
– 3 x 1 Beat Swing + 2 Kip Swings
– 5 Knees to Chest
– 5 Swinging Leg Raises
– 5 Toes to Bar / Modification

Primer
2 Rounds
200m Run
8 Hang Dumbbell Snatch
4 Toes to Bar

RX / Intermediate / RX Master

4 Rounds, Not For Time
800m Run
30 Alternating Dumbbell Hang Snatch @ RX 22.5/15 INT 15/10
20 Toes to Bar

(TC: 25min)

EXTRA

3 x 10/10 Dumbell Side Bends