DB snatches unbroken.
Burpee box jump-overs in 1:30 or less.
Movement redundancy via hip and trunk flexion and extension.
High potential for intense low-back fatigue.
10 DB snatches (50/35 lb)
10 burpee box jump-overs (24/20 in)
10 DB snatches (40/25 lb)
10 burpee box jump-overs (20/18 in)
10 DB snatches (25/15 lb)
7 burpee box step-overs (18/12 in)
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.
1:00 Foam Roll Lower Back
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Target | 6-10 rounds.
Today’s combination of movements is fast-paced and light, allowing for quick rounds with short transitions.
The DB snatch should ALWAYS be completed unbroken. Choose a load that allows for 10-20 unbroken reps.
The BBJO may be a little slower, but should not exceed 1:30. That’s ~:10/rep; we’ll practice that in the warm-up to see if it’s manageable for the workout.
The reps of the BBJO and/or height can be scaled, but we want to maintain the jump-over aspect of this movement unless an injury is a limiting factor.
A critical factor to success in this workout is the DB snatch technique. In the warm-up, we’ll practice keeping the hips low, which may feel harder at first, but saves the lower back during the BBJO.