Move

2) Every 2 Minutes x 8
12 Alternating DB Snatches
10 Burpees

Train

1) Tempo Deadlift 5 x 3 (5 Second Negative)

2) 120 (16 Min. Time Cap)

Every 2 Minutes (Until 120 Burpees)
16 Alternating Dumbbell Snatches (50/35)
AMRAP Lateral Burpees Over the Dumbbell

Stimulus

1) Aim to choose a starting weight slightly higher than what you used 09/04/24. On each of the 3 reps, use a 5 second tempo on the way back down to the floor. Be aware of your speed throughout the movement, moving at the same same from hip to floor. All reps will be performed touch and go, with no rebracing at the bottom.

2) The goal today is to complete 120 Burpees over the DB as fast as you can. You will have to buy-in with a set of 16 Alt. DB Snatches at the start of each 2 minute interval. The faster you go on the burpees, the less sets of snatches you will have to complete. To finish in the time cap, you will need to do 8 rounds of snatches or less. You should have roughly 45 seconds or more left after the snatches to complete burpees. If this is not maintainable, drop the reps of the snatches.

Extra Credit

Back Squat: On the 2:00 x 6
1 @ 80%