For time:

50 Burpees

Run, 1 mi

75 Alternating Dumbbell Snatches

Run, 1 mi

Walking Lunge, 100 m

Working through a long chipper workout to start off the weekend
In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
We expect this piece to take around 25-35 minutes to complete

The burpees in today’s workout are regular burpees
The chest and thighs touch the floor in the bottom of each rep
The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep

You’ll alternate hands every rep on this movement
Both heads of the bell should touch the floor in the bottom
Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
You can adjust the rep scheme accordingly based on weight
Increase Reps to 100 if Light Weight
Decrease Reps to 50 if Heavier Weight

On the lunge, the back knee should touch the ground with each step
After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet

2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike

Odd Object Ground to Overhead
Kettlebell Swings
Box Jumps

100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)

On the 3 non-running movements, let’s focus on nailing the finish position
Finish the burpee at full extension with a small clap overhead and some air under the feet
Finish the dumbbell snatch with the elbow locked out by the ear so the arm resembles an “I”
Finish the walking lunge by reaching full extension with the lower before lunging the opposite foot forward

The dumbbell power snatch is the only station we would stop moving on today – so let’s focus our efforts there
See if you can push through large sets and/or limit your rest between sets to a minimum
This is a great opportunity to test your limits on this movement
Switching hands on the floor instead of in the air can also be a helpful method to stay moving
Here are some options on how to get to 75 reps:
One Steady Pace (Switching on Floor)
1 Set: 75
2 Sets: 50-25 or 45-30
3 Sets: 25-25-25 or 30-25-20
4 Sets: 25-20-15-15
5 Sets: 15-15-15-15-15 or 25-20-15-10-5

1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups

3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)