4/23/15 “Drunken Sailor Down Below”

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause (at the knees) squat snatch + snatch balance. Ignore percentages and keep it light. Only add weight once the form is great.


Strength Workout: None.


Metabolic Conditioning Workout: “Drunken Sailor Down Below”

In 5 minutes –

Rope Climbs (A: 3 reps, I*: 2 reps, N: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches – one hand, alternate R/L as desired- (A: 45lb, I*: 30lb, N: 20lb)

10 burpees

2 minutes rest after the 5 minutes.

In 5 minutes (again) –

Rope Climbs (A: 3 reps, I*: 2 reps, N: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches – one hand, alternate R/L as desired- (A: 45lb, I*: 30lb, N: 20lb)

10 burpees

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 7 rounds

Log your results online by clicking here.

Compare To:  2014 – 12– 10


Optional ‘Cash Out’: 30 Double Unders, 10 Wall Balls. 4 Minutes.

If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.

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