WOD, JUNE 4th

Leah Dumbell Snatch
Warm-Up
(6 MIN):
200m Run or Row or 20 Down + Backs
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Pass Arounds
20 DU or Singles or Jumping Jacks
Strength Work
(18 MIN):
High Hang Power Snatch (Small Dip To The Pockets)
3 sets x 3 reps Building In Weight (Start Light)

Low Hang Power Snatch (Right Above The Knee)
4 sets x 2 reps @ Light to Moderate Weight

Power Snatch (From The Floor)
5 sets x 1 rep @ Light to Moderate Weight

***Be sure to warm up Hang DB Power Snatch

WOD
200604
3 RDS FOR TIME:
30 Single Dumbbell Reverse Lunges, #50/35
20 Alt. DB Hang Power Snatch, #50/35
10 Up Downs
***On The Minute 20 Double Unders
(18 MIN TIME CAP)
ZOOM WOD
3 RDS FOR TIME:
40 Single Dumbbell Reverse Lunges, #50/35
20 Alt. DB Hang Power Snatch, #50/35
10 Up Downs
***On The Minute 20 Double Unders
(18 MIN TIME CAP)
WOD DETAILS
*Double unders at the top of every minute will interrupt your progress on this 3 round workout
*Starting on the 0:00 and every minute thereafter, you will complete 20 Double Unders
*With the remaining time in the minute, complete as many reps of the single dumbbell movements or up downs
*After each set of DU, pick up wherever you left off in the round
*DB can be held any way for the reverse lunges
*Athletes must establish the hang position for the DB Hang Power Snatch every time the DB is lifted from the floor
*Up Downs: When athletes jump their feet out, their body should be in a plank position, butts down and straight back, athletes need to jump the feet back in and stand up to full hip and knee extension
Movement Variations (Scaling or Injury Modifications):
*DB Reverse Lunges
~~Goblet Squats or Lateral Box/Plate Step-ups
~~20 Cal Row or Bike
*DB Hang Power Snatch
~~Barbell Hang Power Snatch, #75/55
*Up Down:
~~Step feet out and in
*20 DU
~~40 Singles or 20 Jumping Jacks