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“Shot Caller” (Time)

“Shot Caller”

5 Rounds:

21 Wallballs

18 Alternating DB Power Snatches

15 Box Jumps

12 Toes to Bar

25 min Time Cap

RX+-Same as RX

RX-20/14# 10/9′, 50/35#, 24/20″

50-59-14/10#, 10/8′, 35/20#, 20/16″

60+-10/6#, 10/8′, 20/15#, Step Ups

Basics-9 WB, 8 DB Snatch, 7 Step Ups, 6 Sit Ups

* Today’s 5-round workout has a nice mix of non-barbell weightlifting and gymnastics

* We expect this piece to take between 18-25 minutes to complete

* The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

* This works out to 5 minute rounds, or a 1:15 average per movement


* Choose a weight that you could complete for 50+ unbroken reps when fresh

* Men throw to 10 feet and Women throw to 9 feet


* Let’s choose a weight that can be completed for 30+ reps unbroken when fresh

* We’ll alternate arms on every rep for a total of 9 each side

* Both heads of the dumbbell should make contact with the floor between the feet


* These are standard box jumps, which require full extension at the top of each rep

* Jump up to the box for “RX”

* We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option


* If you have 15+ toes to bar unbroken, let’s complete this station as written

* If you’re not there yet, consider reducing reps or doing Hanging Knee Raises, Lying T2B or Sit Ups