“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Complete as many rounds as possible in 20 mins of:

20 Wall Balls, 20/14 lbs, 10/9 ft

20 Alternating Dumbbell Power Snatches, 50/35 lbs

20 Box Jumps, 24/20 in

20 Single Arm Dumbbell Push Press, 50/35 lbs

20/15 Row Calories

20’s across the board for this longer conditioning piece
Over the 20 minutes, we can expect athletes to complete around 2+ to 4 rounds

Athletes should choose a weight that allows them to complete the 20 reps in 1-3 sets during the workout
Men: 10ft. Target
Women: 9ft. Target

Use one dumbbell weight for both movements
This should be a weight that you could complete 30+ alternating snatches unbroken when fresh
Single Arm Power Snatches: Alternate Arms Every Rep
Single Arm Push Presses: Alternate Arms Every 5 Reps

These are standard box jumps
Stand to full extension at the top of each rep

If you’re short on rowers, stagger heats by 2 minutes

The weighted movements are the first priority of today’s strategy
With similar muscles used on all the weighted movements, there will be some interference between the three
Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning
An easy place to break if you need to is right at the 10-rep mark on each movement
2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20

The row and box jumps are the non-weighted movements in this workout
Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows
Ideally this is a speed that enables you to rest as little as possible on the weighted movements
At the end of the day, it’s all about moving for as much of the 20 minutes as you can