Move

2) 18 Min. Time Cap

15-12-9-6-3
Dumbbell Snatch
Burpee Step Over

Train

1) Deadlift: 5 x 1 (Build)

2) Time and a Half

For Time (18 Min. Time Cap)

10 Dumbbell Snatches (100/70)
20-15-10-5 Burpee Box Jumps (24/20”)

Stimulus

1) This is another chance to build over these 5 reps. There is no tempo or pause, so find a quality single for the day. At the top of the rep, the shoulder must be behind the barbell at the top of the rep.

2) This workout will test your explosivness over time. Hopefully the descending rep scheme gives you the extra boost to keep going until it’s done. The snatch today is HEAVY, so choose something challenging. You will alternate every arm and BREAK THEM UP. Break them up into single reps if this will keep you moving. The Burpee box jumps are not jump OVERS, so you will need to ensure your knees and hips reach full extension at the top of the box. This will slow you down and help you find a rhythm.

Extra Credit

3 x 8 Barbell Hip Thrusts

3 x 16 Double Dumbbell Romanian Deadlifts