Endeavor

3:00 AMRAP:

30 Alt Snatch @ 50/35lbs
50 double unders
Cals row @ 85% effort in the remaining time

–rest 2:00 —

x 4 rounds
*Snatches increase by 2 every set*

WODprep Strategy Top Tips:

Warmup: Start with light alternating dumbbell snatches to warm up the shoulders, hips, and pulling mechanics. Move to single unders or ghost jumps to prep for double unders and improve ankle elasticity. Finish with an easy row to get the legs moving and raise your heart rate for a smooth transition into the workout.

Stimulus: Higher Intensity Rowing Work 

Strategy: Increase the DB snatch reps by 2 each round. So Round 1 is 30 reps, round 2 is 32 reps, round 3 is 34 reps, and round 4 is 36 reps. The score is the lowest cals on the rower. The goal is to get the same number of cals on the rower as the volume increases on the DB snatches. Row is probably at a 2k row pace.

• Alternating Snatches: Focus on driving through the hips, keeping the dumbbell path close to the body. Transition hands efficiently at the top or bottom.
  
  
• Double Unders: Stay relaxed in the shoulders and wrists, aiming for consistent rhythm. Scale to singles or reduced reps if necessary.
  
  
• Row: Maintain an 85% pace with controlled breathing and steady strokes. Don’t max out; aim to finish strong in each round.

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