WOD

Warmup:

3 Sets for Quality:

  • 250m Row or Bike
  • 10 Scapular Pullups
  • 10 Single Arm Press/side
  • 20 Hollow Rocks

Notes Single Arm Press: Pause at both ends, control eccentric.

Strength: Push Press

  • 3RM

TIMECAP: 20:00

“Viola”

AMRAP 20:

  • 400m Run or 500m Row
  • 11 Power Snatch, 95#/65#
  • 17 Pullups
  • 13 Power Cleans, 95#/65#

SCALING GUIDE Run: For athletes who will run slower than a 2:30/400m pace, scale distance. Power Snatch: Athletes should be able to complete each round in no more than 1:00. Scale load accordingly. Scale movement to dumbbell power snatch (alternating) or dumbbell hang power snatch (alternating.) Pullup: Athletes should be able to complete each round in no more than 1:00. Scale repetitions accordingly. Scale movement to jumping pullup. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves.