SATURDAY 8.11.18

12 Min AMRAP
Dumbbell Burpee Step Ups

Every Minute Complete:
4 Dumbbell Snatches (Alternating Arms)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Burpee Step Ups

Dumbbell Snatch reps DO NOT count toward your score.

Goal: A fun little Saturday.

PROGRAM B

12 Min AMRAP
Plate to Overhead Burpee Step Ups

Every Minute Complete:
4 Plate Snatches (Alternating Arms)

RX Men: 45# Plate
RX Women: 25# Plate

RX+ Men and Women: 6 Plate Snatches

NO Plate Snatches on first minute

Score: Total completed reps of Plate Snatches

Goal: A fun little Saturday.

PROGRAM C

20 Min AMRAP
Dumbbell Burpee Step Ups

Do these in a you go for 1 whole minute then I go for 1 whole minute.

Each minute must start with:
4 Dumbbell Snatches (Alternating Arms)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men and Women: 6 Dumbbell Snatches

NO Dumbbell Snatches on first minute

Score: Total completed reps of Dumbbell Snatches completed as a team.

Goal: A fun little Saturday.

OH BOY - Here we go.

So basically a dumbbell burpee step up is.

Hands on the dumbbells on the ground - jump or step the feet out.  Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells - step up onto the box.

It is not required but recommended that you alternate feet when you step up each time.  OR at least alternate minutes like 1 minute you do all on one leg and the other minute do the other leg.

When the clock hits 1 minute (and 2 minutes and 3 minutes - every minute throughout the workout) - you will stand up and complete 4 dumbbell snatches.

For the dumbbell snatch the dumbbell will start between the feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the dumbbell with one hand.  Stand up with the dumbbell by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the working shoulder.  Pull the elbow high and outside.  Then PUNCH the dumbbell to lock out finishing with the bicep by the ear!