OPEN 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
22.5/15-kg dumbbell
GENERAL WARM-UP:
5:00 minutes Cardio Choice
Into.
3 Sets, For Quality
5 inchworm Push-Ups
10 Mountain Climber Lunges
15 Banded Good Mornings
20/20 second Single Leg Glute Bridge Hold
30 second Echo Bike, increase pace on each set to build a good sweat
PRIMER:
Complete at goal workout pace:
5 Dumbbell Snatches (Right Arm)
5 Lateral Burpees Over Dumbbell
5 Dumbbell Snatches (Left Arm)
5 Lateral Burpees Over Dumbbell
4 Dumbbell Snatches (Right Arm)
4 Lateral Burpees Over Dumbbell
4 Dumbbell Snatches (Left Arm)
4 Lateral Burpees Over Dumbbell
3 Dumbbell Snatches (Right Arm)
3 Lateral Burpees Over Dumbbell
3 Dumbbell Snatches (Left Arm)
3 Lateral Burpees Over Dumbbell
Rest 5:00 minutes, then begin 24.1
ADDITIONAL NOTES:
If vou can move the Dumbbell well, Muscle Snatch each rep ensuring vou maintain the standard
If the Dumbbell weight is a little more challenging, you should move into a power snatch in order
to save the shoulders and grip. Planning short breaks during the dumbbell snatches could also
help with grip and shoulder fatigue. For example: 7-7-7, 5-5-5, 5-4
For the Burpees, move with intent! Step our foot up and get over the Dumbbell. quickly.
Don't linger in the round of 21. Find a solid pace you can maintain, but be prepared to build on
that foundation for the round of 15 & 9. Maintaining a solid Burpee speed, rather than sprinting
•the Dumbbel snatches will likely result in a raster time.
This is a fast workout, so be prepared to move with intention
