WARM UP
5:00 skipping rope
3 rounds:
10 good mornings
10 air squats
10 meter toy soldier
SKILL
N/A
WORKOUT OF THE DAY
NCC Event 1 – “Scenic Route”
3 rounds for time:
2 DB snatch (Right Arm) + 2 DB snatch (Left Arm)
4 DB snatch (Right Arm) + 4 DB snatch (Left Arm)
6 DB snatch (Right Arm) + 6 DB snatch (Left Arm)
8 DB snatch (Right Arm) + 8 DB snatch (Left Arm)
10 DB snatch (Right Arm) + 10 DB snatch (Left Arm)
100 feet travelling double-unders*
*Athletes will add 50 feet each round.
Time Cap: 15 minutes
Tie Break: Time after each round of 10 DB snatch (Left Arm)
Elite/Rx/Intermediate/16-59: 50 lb / 35 lb
14-15/60+: 40 lb / 30 lb
Novice/Scaled: 40 lb / 30 lb, single-unders
*Run multiple heats if necessary.