Warm Up
5 Minute Row/Bike
Then 2 Rounds:
-10 Jumping Air Squats
-10 Alternating Power Snatches (With light DB)
-10 Lunges
Then: 100 Jump Rope Single Unders
WOD:
4 Rounds
-30 DB Hop Overs
-10 DB Snatchesters Right
-30 DB Hop Overs
-10 DB Snatchesters Left
Suggested Weight: Men: 40# DB Women: 25# DB
Score: Total Time
Goal: 12-20 Min
COACHES NOTES
You’ve done snatches and you’ve done overhead lunges, now we are just mashing them together! Choose a load that you can complete 10 reps in 1:00-1:30 each time. Each round should take 3-5 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.
DUMBBELL SNATCHESTER
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/ Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think – jump – shrug – pull the elbow high and outside (to keep the dumbbell close) – pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.
Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
CUSTOMIZATIONS
-Go lighter
-Snatch from hang position
-Lower to shoulder for lunges or step ups.
DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
-Skip Overs
-Line Hops