Complete as many rounds as possible in 18 mins of:
20 Alternating Dumbbell Snatches, 50/35 lbs
20 Box Jump Overs, 24/20 in
20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
20/14 Row Calories
WORKOUT BRIEF
DESCRIPTION
The goal of this medium length workout is to keep moving forward for the majority of the duration with little to no breaks
Over the 18 minutes of work, athletes can expect to complete 3-4 rounds over the 18 minutes of work
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Switch arms each rep for a total of 10 each side
Choose a weight you can complete in no longer than 1:30
SINGLE DUMBBELL HANG CLEAN & JERKS
Switch arms every 5 reps for a total of 10 each side
This should also be a weight you can complete in no longer than 1:30
The weights for both dumbbell movements are ideally the same
BOX JUMP OVERS
There is no need to stand to full extension on the top of the boxWe recommend jumping down or stepping down instead of rebounding
ROW
Stagger by 2 minutes if you’re short on a rower
STRATEGY + WOD [35:00-60:00]
DUMBBELLS
Let’s bring our focus to the dumbbell movements first, as those are the only stations we’d break-up today
It can be helpful to split these movements right down the middle and think of it as 10-10
Aim to get to at least 10 reps before deciding whether or not to take a break
This works out especially well for single arm movements, where one side gets a little break while the other works
BOX JUMP OVERS & ROWER
Whatever speed you set at the beginning of each of these movements, look to hold that for all 20 reps
We have a screen on the row that’s easy to monitor this on, but we don’t on the box jump overs
It’s important to establish and stick with a sustainable rhythm on the box
We’d never completely stop on the row, so let’s also aim for that on the box – constant movement without breaks
MODIFICATIONS
DUMBBELL POWER SNATCHES
Kettlebell Swings
Plate Ground To Overhead
Light Barbell Power Snatches
BOX JUMP OVERS
Line Hops
2x Double Unders
Squat Jumps
DUMBBELL HANG POWER CLEAN AND JERKS
Kettlebell Swings
Plate Ground To Overhead
Light Barbell Clean And Jerks
20/14 CALORIE ROW
15/12 Calorie Assault or Echo Bike
15/12 Calorie Air Run
20 Burpees
400 Meter Run
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