5 Rounds
10 Hang DB Snatch (R)
10 Hang DB Snatch (L)
8 DB Overhead Lunge (R)
8 DB Overhead Lunge (L)
6 Burpee Box Jump Overs (24)
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The goal here is to not put the dumbbell down with each round. This should be a relatively quick, aggressive workout. Nothing before, nothing after. Train the ability to go after something hard from the beginning while maintaining a consistent pace. If you have the space to make the lunges walking, do it. Can anyone break 10:00?
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SUGGESTED WARM UP:
- 10 M Crab Walk + 10 M Bear Crawl (slow)
- Stretch and mobilize quads/low back
- 10 M Crab Walk + 10 M Bear Crawl (medium)
- Stretch and mobilize hamstrings / thoracic
- 10 M Crab Walk + 10 M Bear Crawl (fast)
- 5 Hang DB Snatch High Pulls (R and L) + 5 DB Push Press (R and L)
- 4 Hang DB Snatch (R and L) + 2 DB Overhead Lunges (R and L) + 3 Burpee Box Jump Overs