Every 4:00 x 4 sets:
200m Run
10 Dumbbell Push Press
8 Box Jump-Overs (24″/20″)
6 Dual Hang Snatch
Load: 40/25 lbs
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): This warmup should be progressive. Start with a good jog to get the body going, and then hit some shoulder activation. Some good mornings, overhead carries, and bands can help get the shoulders ready.Â
Stimulus: Interval style repeatabilityÂ
Strategy: This piece is building the capacity through some interval training. Make sure the run isn’t longer than 1:30. The dumbbell push press should be unbroken, and the box jumpovers can be almost like a recovery, and we’ll want to hang on to the hang snatches.
- Dual Dumbbell Hang Snatch– This can be done in either a wide stance with the dumbbells in between your legs, or a narrow stane and the dumbbells on the outside of your body, whichever allows you to keep your arms long and keep the back active and flat.Â
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