Conditioning:
20 Alternating dumbbell snatches (50/35)
10 Burpees-over-dumbbell
5 Shuttle runs (25-ft down and back = 1)
6 Rounds for time
(18:00 cap)
…Rest 5:00 and then…
Core Work:
10 Straight leg sit-ups
20 Heel taps
4 Rounds for time
†Levels:
- Intermediate/70+ Advanced: 16 dumbbell snatches (40/30), 8 burpees, 4 shuttle runs
- Beginner/70+ Scaled: 14 dumbbell snatches (35/25), 7 burpees, 3 shuttle runs
Post results and experiences in the comments
17:00 RX
Quads are pretty sore from yesterday. Didn’t really push the pace.
4:18 on abs
13:37 Rx
Core: 2:49
13:47(I think) (Beg.) could’ve probably done intermediate numbers but have been puny all week so I didn’t want to come back thinking more and then regret for rest of weekend
2:50 RX for core
14:53rx
All DB snatches unbroken.
Core:
3:30
17:17 rx reps mod to a hang snatch @ 35 to protect the back a bit.
Core 3:22