SATURDAY 1.19.19

For Time:

15 Double Dumbbell Snatch
15 Burpee Box Jump Overs
12 Double Dumbbell Snatch
12 Burpee Box Jump Overs
9 Double Dumbbell Snatch
9 Burpee Box Jump Overs
12 Double Dumbbell Snatch
12 Burpee Box Jump Overs
15 Double Dumbbell Snatch
15 Burpee Box Jump Overs

RX Men: 30-40# DBs
RX Women: 20-25# DBs

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

(Gave the slightly lighter option because these get super heavy!  - Don't be a hero or a peacock and choose the right weight).

Scaling option: Switch to Alternating Single Arm Dumbbell Snatches (keep reps the same)

Score: Total Time

Goal: Under 18 Min. (Time cap for the actual event is 12 Min - OUCH!)

PROGRAM B

For Time:

15 Power Snatch
15 Burpee Box Jump Overs
12 Power Snatch
12 Burpee Box Jump Overs
9 Power Snatch
9 Burpee Box Jump Overs
12 Power Snatch
12 Burpee Box Jump Overs
15 Power Snatch
15 Burpee Box Jump Overs

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

PROGRAM C

For Time:

15 Bag/Ball Over Shoulder
15 Burpee Box Jump Overs
12 Bag/Ball Over Shoulder
12 Burpee Box Jump Overs
9 Bag/Ball Over Shoulder
9 Burpee Box Jump Overs
12 Bag/Ball Over Shoulder
12 Burpee Box Jump Overs
15 Bag/Ball Over Shoulder
15 Burpee Box Jump Overs

No RX or RX +.  Use what you've got and get after it!

NOTES:

Ok so these double dumbbell snatches get SPICY!  The main reason people hit pain cave with them is because they get sloppy.  Choose a lighter weight than you use for single arm dumbbell snatches for SURE.  Move well and make sure you keep the back flat and heels down.  Bend your knees at the bottom and control the DOWN!

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

If you don't have dumbbells light enough for you for this movement - switch to single arm DB Snatches (alternating). Keep reps the same.

For the burpees box jump over you will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

From that position you will jump onto the box.                                                                                                                                                                                                                                                                               Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

If you are unable to jump at this time you may step up and down.  If you CAN jump - JUMP! Even if you have to just stack a couple of plates or something!

If you don't have something to jump ON - find something to jump completely over