Rolling Stone

12 Min AMRAP:

1000m Run
+
AMRAP with Time Remaining:
All on 1 arm:
8 DB Hang Snatch
6 Goblet Squat
4 Shoulder to overhead
repeat on the other arm

Load: 70/50lbs

WODprep Strategy Top Tips:

Warm-up (5-7 minutes): We’ll want to make sure we’re prepped for our run. A good 400m jog and some running drills, like lizard walks, duck walks, butt kicks, and leg swings will get you ready to run. Hit some warmup reps of the complex with lighter DBs and progress to your working weight

Stimulus: Running conditioning paired with Dumbbell endurance

Strategy: The Run is there to be somewhat of a trap, you’ll want to make sure you have a good chunk of time on the AMRAP, but not be redlined when you get there. As for the actual complex, you;ll want to start possibly unbroken, but this will be about how can you limit your breaks and stay on it. The Movements themselves should all be unbroken, so pick a dumbbell weight accordingly. 

• Dumbbell Hang Snatch- Make sure to avoid a squatting position, and hinge as much as possible. For the turnover, keep the dumbbell close as you lock out. 
  
  
• Shoulder to Overhead- You may have to use a much deeper dip than you are used to on dumbbell work so be ready for that. A split jerk may also not be a bad idea if that is what will allow you to stay moving. 
  

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