GENERAL WARM-UP

1 Round

30 Seconds Active Spidermans
1 Push-up
30 Seconds Moutain Climbers
2 Push-ups
30 Seconds Down Dog
3 Push-ups
30 Seconds Sprawl
4 Push-ups
30 Seconds Slow Burpees
5 Push-ups

Single Dumbbell Warmup

20 Seconds [Each Side]

Performed With Light Weight:
Deadlift (Between Legs)
High Pulls
Hang Power Cleans
Strict Press

MOBILITY

Pec Stretch on Wall: 40 Seconds [Each Side]

Wrist Stretch: 40 Seconds [Each Direction]

Movement Prep

Each Side With Lighter Weight:
3 Deadlifts (Between Feet)
3 Jump Shrugs (Straight Arm)
3 High Pulls
3 Hang Power Cleans
3 Push Press
3 Dumbbell Snatches
3 Hang Clean and Jerks

WOD

30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups

Directly Into…

10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees

WORKOUT VARIATIONS

HOME GYM

30-20-10:
Alternating Dumbbell Power Snatches
Push-ups

10-20-30:
Alternating Dumbbell Hang Clean and Jerk
Burpees

Same as Prescribed Workout

BARBELL

30-20-10:
Power Snatches 65/95
Push-ups

Directly Into…

10-20-30:
Clean and Jerks 65/95
Burpees

WORKOUT BRIEF

DESCRIPTION

• We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement
• You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2
• There is no rest between part 1 and 2 – you’ll move directly from one to the next
• Your score is the total time it takes to complete the 240 reps
• The intended time range for this workout is between 14-24 minutes

ALTERNATING DUMBBELL POWER SNATCHES

• Alternate hands each rep for a total of 15-10-5 each side
• Both heads of the bell should make contact with the floor
• Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh
• You can also adjust the reps as needed [21-15-9, 15-12-9…]

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

• You’ll also switch hands every rep on the hang clean and jerks
• For the hang clean, swing the bell between the legs like a kettlebell swing
• For the jerk, you can push press or push jerk the weight overhead

PUSH-UPS

• If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written
• If you’re not quite there, consider reducing the reps or choosing a modification
• Completing this station as 21-15-9 reduces the reps from 60 to 45

BURPEES

• The burpees today are standard burpees
• The chest and thighs make contact with the ground in the bottom
• You can jump or step up off the floor
• Finish the movement at full extension with some air under the feet and a clap overhead

MODIFICATIONS

ALTERNATING DUMBBELL POWER SNATCHES

• Barbell Power Snatches (95/65)
• Odd Object Ground to Overhead
• Slamballs

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

• Barbell Clean and Jerks (95/65)
• Odd Object Clean and Jerk
• Kettlebell Swings

PUSH-UPS

• Reduce Reps
• Elevate Hands (Box or Bench)
• Knee Push-ups

STRATEGY + WOD

GENERAL

• Over both of these couplets, the burpees are the only movement you won’t have to break up
• Every other movement will likely require a thoughtful break up strategy to stay consistent across the 240 total reps
• Take that total number of reps into consideration when planning your attack
• Look to chip away at each movement, choosing a plan that allows you to keep your rest between sets to 5-10 seconds
• Consider the following options for each set in todays workout:
• Set of 30:
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s
  • 6 Sets: 5’s
• Set of 20:
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5
  • 4 Sets: 5’s
  • 5 Sets: 4’s
• Set of 10:
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3
  • 4 Sets: 3-3-2-2

AFTER PARTY

OPTION 1: BODY ARMOR

AMRAP 5:
1 Curl + 1 Strict Press
1 Curl + 2 Strict Presses
1 Curl + 3 Strict Presses
….

• Continue to Add (1) Strict Press Each Round
• Complete All Reps on Left Arm, Then Right For Each Round
• Movement Demo: Video

OPTION 2: MIDLINE

Accumulate Totals:
4 Minute Dumbbell Front Rack Hold
3 Minute Hollow Hold
2 Minute Dead Hang from Pull-up Bar

Partition Movements As Needed