WARM UP
- Set #1: take :10-:20 between movements to demo.
- Set #2: no rest between sets.
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
SKILLS & SPECIFIC WARM UP
Dumbell Snatch
5 dumbbell lowers to above the knee + stand/arm
5 dumbbell deadlift + shrugs/arm
5 dumbbell hang sumo deadlift high pulls/arm
5 dumbbell power snatches/arm
MINI-ROUND
5 dumbbell snatches, arm 1
5 lateral burpees over the dumbbell
5 dumbbell snatches, arm 2
5 lateral burpees over the dumbbell
CONDITIONING
“OPEN 24.1”
For time:
21 dumbbell snatches, arm 1 #22.5/15
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
CHECK YOUR LEVEL AND CHANGE IF YOU ARE AGE GROUP, SCALED OR FOUNDAMENTAL
