FRIDAY SHIFT 10.12.18
16 Minute AMRAP
As Many Rounds and Reps as Possible in 16 Min.
4 Hang DB Snatch (Alternating)
8 Step Ups
Idea weight for Men: 25-35# KB/DB
Idea weight for Women: 10-20# KB/DB
Score: Total number of completed rounds + any additional reps.
Goal: 10 rounds!
This is a long one and we want to be moving the whole time! Make sure you choose the right weight, burpee style, and step up height that will work for you!
If it helps you to keep moving even better you can lower the reps of burpees to 2!
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground (go to your knees if you need to). Jump or step your feet in and give a little hop and clap.
You may also sub no push up burpees or even elevated burpees if necessary!
For the hang dumbbell snatch you will use only one dumbbell. You will bring it to the waist and hold it between the legs. Keeping the heels down you will bend the knees (drive them out) and hinge at the hips. Allow the arm to stay straight and pull the db close to the body. Keep the chest up and back flat. Stand up fast! Shrug! Then pull the elbow high and outside to keep the dumbbell close! Finish with a punch to lockout with the bicep by the ear!
Lower back to the waist and switch hands. You will do 4 per round - so 2 on each side.
For the step ups you will find a height that works for you. THese are meant to be unweighted. Put your WHOLE foot on your step. Drive through the heel and stand all of the way up. Lower both feet back down and switch sides. You will do 8 per set or 4 each side!