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1 Round:
–:90sec Bike, Row, Run
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–5ea Spiderman
:90sec Bike, Row, Run (increase pace)
Dumbbell Snatch Warm Up 1x Right then 1x Left:
–6-Single Arm Dumbbell Deadlift
–6-Single Arm Dumbbell Swing
–6-Single Arm Dumbbell Clean & Jerk
–6-Single Arm Dumbbell Push Press
SPECIFIC WARM UP 15-25minutes
Dumbbell Snatch Specific Warm-Up 1x:
–3ea Hang Dumbbell Snatch
–6 Alt. Dumbbell Snatch
3 Rounds For Time:
20 Dumbbell Snatch (50/35)
10 Back Squat (225/155)
or
20 DB Squats (50/35) if no racks.
Goal: Sub 9 min
3 Rounds For Time Scaled Version:
15 Dumbbell Snatch (35/20)
10 Back Squat (Appx. 65% 1RM)
Goal: Sub 9 min
3 Rounds For Time Minimal Gear Version:
20 Dumbbell Snatch (70/50)
10 DB Back Squat (Heavy, increase reps if needed due to lighter loading)
Goal: Sub 12 min
5 Rounds For Time Bodyweight Version:
20 Hand Release Push Ups
10 Lunge, Lunge, Squat
3 Rounds for Quality:
7 Ring Walk Out
10 Seated Barbell Good Morning
20 Russian Twist
