"Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Row 1 Minute Rest *Score is lowest rep total across the five rounds. L2 Scale Option: Hang Power Snatch w/ barbell L1 1 min Wall Ball 1 min Hang Muscle Snatch (barbell) 1 min Cal Row 1 min Rest
In this “Fight Gone Bad-ish” style workout, athletes will work for three minutes straight before resting for one. Score today will be the lowest number of reps across the five rounds. For example, if athletes total reps across each round went 80-78-76-77-80, their score for the day would be 76 reps. The weights on both the wallballs and dumbbell snatches should be something that athletes could complete 25+ repetitions unbroken when fresh. If short on rower, stagger the second heat by two minutes.