GROUP PREP
3 min Cardio
2 Rounds:
10 Leg Swings
10 Banded Side Steps
10 Air Squats
10 Light DB Snatch
STRENGTH/SKILL – DB Cycling
Double Dumbbell Thrusters
Set 1: 15 Unbroken Thrusters
Set 2: 10 Unbroken Thrusters
Set 3: 5 Unbroken Thrusters
*Take as short of breaks as possible between sets, but still able to do the sets unbroken. Athlete chooses their own weight. Share DBs as needed.
AMRAP 4:
24/18 Calorie Row
24 Single Dumbbell Alternating Power Snatches (50/35) (Fit 35/25)
24 Squats w/ Dumbbell (held in any position – **Rx+ Single Arm OH Squat)
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Single Dumbbell Alternating Power Snatches
18 DB Squats
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Single Dumbbell Alternating Power Snatches
12 DB Squats
*Scale to Air Squats
MOBILITY
Foam Roll Quads
CrossFit Reserve 