b) Specific Warm Up and WOD Prep:
Set and review the following movements
- Dumbbell Clean and Jerk
- Dumbbell Box Step Over
- Dumbbell Burpee
- Dumbbell Snatch
WOD
TEAMS OF 2:
- Row 500 Meters
- 20 Dumbbell Clean and Jerks
- Row 1000 Meters
- 40 Dumbbell Box Step Overs
- Row 1500m
- 60 Dumbbell Burpees
- Row 2000m
- 80 Dumbbell Snatches
** Every 2 Minutes 1 full length of gym – farmers carry each (tag)
** If not enough Dumbbells, use KB**
OLY Sunday
- Snatch balance – 7 x 2
- Snatch: Work up to a heavy double for the day
- Power Clean x2 and Split Jerk 6 sets
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