10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads
10 Dumbbell Goblet Squats @ Warm-Up Loads
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Specific Prep (2 Rounds)
200m Run
6/6 Dumbbell Snatch @ Warm-Up Loads
8 Alternating Goblet Step-Ups
8 Goblet Squats
Bring Barbells to the Rack and Start Loading towards a 5RM
Strength
Take 15:00 minutes to Establish
Back Squat 5RM
Conditioning
15:00 AMRAP
8 Shuttle Runs
12 Dumbbell Snatch, Right
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups
Shuttle Run = 8m Out and Back
Dumbbell: 22.5/15kg
Box: 24in/20in
Score = Rounds + Reps
Overview / Goals / Stimulus / Objectives
Goal: ~4 Rounds
Primary Objective: Unbroken Goblet Step Ups
Secondary Objective: Consistent Shuttle Run Pace
Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch
RPE: 8/10
The goal is to maintain steady movement without hitting a fatigue wall too early.
Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.
Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
