2024-03-01

• Overview: The 2024 Open is here! This workout is going to be a grind! The biggest thing to note is that we are going to feel a good bit of a demand on our low backs due to LOTS of folding over. Today is a great day to really use the legs and focus on moving well so that we can finish (or get close to it) without feeling our speed being limited by a tired back side!
• Dumbbell Snatches: Start the workout with your back to the dumbbell. You'll turn around to face the dumbbell at the beginning of the workout. You cannot switch arms mid set. You must complete all 21 reps on 1 arm, complete your burpees, then complete the next 21 reps on your other arm. You can start with whatever arm you'd like. Both heads of the dumbbell must touch the floor and your non-working arm must stay away from your body.
• Burpees: The chest and thighs must touch the floor in the bottom of the burpee. You may jump or step in and out of the burpee. You must jump OVER the dumbbell. Stepping over would be a no rep or a scaled version of this workout. If a foot touched the dumbbell on the jump over, that would be a no rep.
• Score: Total Time. There is a tie break time after the 21's are completed as well as after the 15's are completed.

• Let's choose 1 movement to push the pace on and one movement to "recover" on.
• If we want to push the pace on the dumbbell, let's try to muscle snatch. If this creates a pace that is too fast to maintain, use the dip under and power snatch. Understand that the muscle snatch is going to be more lungs and more shoulder but we can go as slow as we need to on the burpees after that.
• If we are pushing the pace on the dumbbell, we will need to find a "recovery speed" on the burpees. This may mean stepping in and out of every burpee as opposed to jumping in and out of every burpee. Pick a pace that is going to keep you moving smoothly.
• If we want to use the snatches as our recovery movement, let's slow down out speed on this movement by performing power snatches throughout or slowing down the speed of the muscle snatch. Pauses at the top of each rep with dumbbell can be helpful when you need to catch your breath.
• If we are using the snatches as our recovery, we'll aim to push the burpees. Pushing the burpees should not disturb how smoothly we are moving though the workout though. If we need to stop and take a break before we start on the dumbbell for longer than 5s, we went too fast. Settle into a fast but manageable pace.
• After the 21's are complete, you are 6 reps shy of halfway through the total reps within the workout. When you get to the 15's remember this to help you push to the finish.
• We'll need through the 21's by the 7:00 mark and the through the 15's by the 12:00 mark in order to finish the workout under the 15 minute cap.

DUMBBELL SNATCHES

• Reduce Loading
• Reduce Reps
• Dumbbell Hang Power Snatches
• Kettlebell Swings

LATERAL BURPEES OVER DUMBBELL

• Reduce Reps
• Burpees With A Step Over The Dumbbell
• Regular Burpees
• Straight Arm Burpees

5 Dumbbell Snatches, Arm 1
5 Lateral Burpees Over Dumbbell
5 Dumbbell Snatches, Arm 2
5 Lateral Burpees Over Dumbbell