General Warm Up
Core Prep | Overhead Prep
Dumbbell Hang Power Snatch | V-Up
“Cow Catcher”
21 min AMRAP
45 seconds on, 15 seconds off
325 ft Farmers Carry @ 32 | 24kg [25ft = 1 Rep; 325ft = 13 reps]
24 DB Hang Snatch @ 22.5 | 15kg
16 V-Ups
*Switch every 6 reps on the DB Snatch
*Continue where you left off after each 15 sec break*
Scaling and Modifications:
*Single Leg V-Ups | Sit Ups
*Weight as needed for 6 unbroken reps
*Weight as needed AHAP
WOD Results
Log in to record your workout results and see where you rank on the leaderboard.
Log In to Record Score