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DESCRIPTION

STRUCTURE: In Part 1, athletes will complete 3 Hang Power Snatches on the 2:00 for 5 sets. Athletes can build in weight every set. In Part 2, athletes will complete 10 Rounds For Time of 200 Meter Row and 10-1 Double Dumbbell Box Step Overs. The workout will flow as follows: 200 Meter Row, 10 Double Dumbbell Box Step Overs, 200 Meter Row 9 Double Dumbbell Box Step Overs, 200 Meter Row, 8 Double Dumbbell Box Step Overs. . .

STIMULUS: “UPS & DOWNS” is a Grind.

STRATEGY: Athletes should be able to complete 200 Meters on the Rower in under 1:00.

SCALING: If needed, athletes can scale the Row distance and/or decrease the weight on Box Step Overs in order to maintain unbroken sets.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in 12-18 Minutes.

EFFICIENCY TIPS

-Shoulders down and back

-Smooth pace on the Row

-Athletes can increase speed on the back half of the workout

-Unbroken sets of Box Step Overs

STRENGTH

E2MOM

5 sets x 3 reps

Hang Power Snatch

Hang Power Snatch

Hang Power Snatch

Hang Power Snatch

Hang Power Snatch

WOD

“Ups & Downs” (Time)

“UPS & DOWNS”

200m Row

10 Double Dumbbell Box Step Overs

200m Row

9 Double Dumbbell Box Step Overs

200m Row

8 Double Dumbbell Box Step Overs

Keep going reducing the Double Dumbbell Box Step Overs until you get to 1

20 min Time Cap

Subs

150m Run or 400m Bike

RX+-50/35#, 24/20″

RX -35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, 16/11″

Basics-100m RowStep Overs, no DB