3 Rounds for Time:
20 alternating Dumbbell Power Snatch, 50/35lbs
20 Box Jump Overs, 24/20″
20 Calorie Row
WODprep Strategy Top Tips:
Warmup: This warm-up primes the shoulders, hips, and legs for cleans, burpees, and box jumps. Start light to lock in good movement patterns for the workout.
Stimulus: Higher Volume row work
Strategy: You can push for larger sets on the dumbbell snatch. On the box jumpovers, try to recover and shake out the arms. Find a sustainable pace on the row that won’t blow your back up.
- Dumbbell Power Snatch- Keep Back neutral as you drive and keep the DB close to the body. Switch either overhead, at eue level, or at the hips. Avoid the ground.
- Calorie Row- Start with a long pull, into a half pull, 3/4 pull, and then into your pace.
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