Warm up

Skill training, T.G.U and snatch

”Dallas 5”

5 minutes of:
Then, 5 minutes of:
7 deadlifts
7 box jumps
Then, 5 minutes of:
Turkish get-ups
Then, 5 minutes of:
7 snatches
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Men use a 61kg. barbell, 60 cm box, 20kg. KB and a 34kg barbell.
Women use a 47kg. barbell, 40 cm box, 12 kgdumbbell and a 24 kg. barbell.

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Scaling this WOD:

During the burpees, Turkish get-ups and rowing, modify as necessary to keep a steady pace. A guideline for the deadlifts is a load that allows unbroken sets each round. Choose a load for the snatches that allows you to finish each round in 2 sets or less.