SATURDAY 12.29.18

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

20 DUMBBELL SNATCH (Alternating)
18 DUMBBELL STEP UPS (Alternating)

RX Men: 40# DB(s)
RX Women: 25# DB(s)

RX + Men: 50# DBs
RX + Women: 35# DBs

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't originally have the RX+ weights on here - just an FYI.

PROGRAM B

24 MIN AMRAP

10 POWER SNATCH
18 BACK RACK STEP UPS (Alternating)

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

Goal: 7 + Rounds

PROGRAM C

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Sandbag Over the Shoulder
18 Sandbag Step ups

No RX or RX + on This One - It's gonna be LONG.  Lower then number of over the shoulder reps if you need to based on the weight of your bag.  DON'T get sloppy!

Goal: Consistent Movement

TEAM VERSION

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

Partner A Does: 20 DUMBBELL SNATCH (Alternating)
While
Partner B Does: 18 DUMBBELL STEP UPS (Alternating)

WHEN BOTH people are finished - they may switch.  Can ONLY switch when BOTH are done each time!

RX Men: 40# DB(s)
RX Women: 25# DB(s)

RX + Men: 50# DBs
RX + Women: 35# DBs

Goal: 7 + Rounds

NOTES:

For this workout the dumbbell will start on the ground between the feet.  You will pick it up with a slight bend in the knee, heels down, and a straight arm.  Drive your heels into the ground as you drive your chest UP (keep the arm straight).  Squeeze the cheeks and almost jump - shrug the shoulder - drive the elbow out to keep the dumbbell close and then punch up!  Finish with the bicep by the ear and elbow locked!

Keep the back flat as you put the dumbbell back down. Switch sides for each rep. (20 reps total = 10 per side).

For the step ups you will hold a dumbbell in each hand.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up (18 step ups = 9 each side).