Strength:
Sumo Stance Deadlifts 3x10
Stiff leg Dead Lifts 3x10
Conditioning: For Time: 12-1 ladder
Another one of my all time fav wods!
12 Dumbbell Snatch Right Arm (Rx+50/35) (Rx40/25)
12 Overhead Alt Lunges Right Arm
12 Dumbbell Snatch Left Arm
12 Overhead Lunges Left Arm
11 Dumbbell Snatch Right Arm
11 Dumbbell Overhead Lunges Right leg
11 Dumbbell Snatch Left arm
11 Dumbbell Overhead Lunges left leg
10 Dumbbell Snatch Right
10 Dumbbell Overhead Lunge Right leg
10 Dumbbell Snatch Left
10 Dumbbell Overhead Lunge left leg
9
9
9
9
................ Keep going down the ladder till you get to 1
For the Lunges:
You will do all 12 alt lunges with the dumbbell straight up overhead with your right arm fully locked out the entire time. Then you will switch and do Alt Snatches left arm and 12 Atl lunges with the left arm straight up over head