>Find a consistent pace which will allow you to move the entire time. Do NOT go out of the gate or you will 'redline' after the 1st set of Burpee Box Jump Overs and end up resting more than you should be moving which will eat up your time.
>Hydrate well before this workout!! Take in plenty of electrolytes.
>This WOD is all about your engine. Don't worry about flying out of the gate, worry about moving the entire time.
>Don't stop moving, keep a consistent pace.
>Stay tight on the snatches to keep from lighting up the lower back. Make sure to keep hips lower than chest.
>Make sure to USE your hips to explode each rep and NOT pull with your arms or back.
>Mix in using a hook grip and no hook grip to save your grip.
>Seriously, be mindful of your low back here. Bad form at the beginning will equal misery at the end.
Burpee Box Jump-overs :
>Don't stop, keep moving at a consistent pace. The more you rest, the more time eats away at the clock.
>Step to box to conserve energy, then jump on box.
>Stay low on burpee box jump overs to save time. If quads start to tighten up, make sure to stand up on box.
PREP WORK OR WARM-UP:
3 minute AMRAP
10 Jumping Jacks
5 Pushup + Downward Dog (Yoga Push Up)
4 Dumbbell Snatch/arm (light weight to get warmed up - 25's for guys, 15s for girls, as a recommendation)
-15 Good Mornings
-15 Overhead squats with PVC
-Small bands - around the knee side shuffle (down & back, length of Rig)
Specific: (Not necessary but highly recommended to see what it will feel like)
3 rounds ----> [Go FAST! Get heart rate up]
4 Dumbbell Snatches (use weight you will be using for workout)
5 Burpee Box Facing Jump-overs (or step overs, will be for scaled)
>2 foot take off is a must for Rx
>If you do the Specific warm-up rest up to 5 minutes before you do the WOD
Mobility post WOD:
>Recommend a 5 mins at light pace on the bike
>Barbell smash quads /2 mins
>Shoulder Mobility /2 mins
>Forearm Wall Stretch/30 seconds each side X 2