Warm-Up
2:00 Row
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3 Sets, For Quality
4 Inchworm Push-Ups
6/6 Single Arm Dumbbell Snatch Deadlift
6/6 Single Arm Dumbbell Hang Snatch High Pull
6/6 Single Arm Dumbbell Push Press
4 Alternating Dumbbell Snatch
Specific Workout Primer
14/11 Calorie Row @ Goal Pace
Rest 30 seconds
8 Alternating Dumbbell Snatch
30m Farmers Carry
Rest / Transition 2:00 minutes before getting into the WOD
"Wuxi Finger Hold"
Every 3:00 x 6 Sets
14/11 Calorie Row
14 Dumbbell Snatch
30m Dual Kettlebell Farmers Carry
Dumbbell: 22.15/15kg
Kettlebell(s): 32kg/24kg
Goal: 2:00-2:30
Score: Average Interval Time
RPE: 8/10
Rx+:
Every 3:00 x 6 Sets
14/11 Calorie Row
14 Alternating Dumbbell Snatch
30m Dual Kettlebell Farmers Carry
Dumbbell: 32/22.5kg
Kettlebell(s): 32kg/24kg
Level 1:
Every 3:00 x 6 Sets
12/9 Calorie Row
12 Alternating Dumbbell Hang Snatch
30m Dual Kettlebell Farmers Carry
Dumbbell: 12/7kg
Kettlebell(s): 20/12kg
Accessory Work : In Class as Finisher
3 Sets, For Quality
10/10 Crossover Box Step-Up
:30 second Goblet Loaded Wall Sit
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
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