2024-08-03

• Overview: We've got a choose your own adventure to wrap up the week today! Partition in a way that keeps you moving the whole time. Meaning we are switching stations before you start to slow down.
• Dumbbell Snatches: 10:00 or less total time. Weight should be something we can hang onto for ~12+ reps at a time.
• Toes to Bar: Goal is to not get slowed up here and find sets that let you keep moving without failure.
• Burpee Box Jump Overs: 10:00 or less total time. Smooth working pace on these, grip gets a break here.
• Score: Time to complete all work. Add 1s per rep if time capped.

• Athletes are aiming to make it so each full station is completed in under 10 minutes of work. For example, if you did 10 rounds for time, each round would be under 3 minutes.
• Small sets with small rest is a great way to let us move continuously today without getting slowed down by anything. If you are stronger in one movement, you may choose to front/back load your work with that movement.
• Continuous progress is the goal, feel free to get creative and play to your strengths when choosing how you want to chip through all of these movements.

Some Possible Options:

10 Rounds:
12 Dumbbell Snatches
9 Toes to Bar
6 Burpee Box Jump Overs

5 Rounds:
24 Dumbbell Snatches
18 Toes to Bar
12 Burpee Box Jump Overs

6 Rounds:
20 Dumbbell Snatches
15 Toes to Bar
10 Burpee Box Jump Overs

15 Rounds:
8 Dumbbell Snatches
6 Toes to Bar
4 Burpee Box Jump Overs

DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Hang Dumbbell Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

BURPEE BOX JUMP OVERS

• Reduce Reps
• Reduce Box Height
• Regular Burpees
• Box Jump Overs
• Burpee Box Step-Overs
• Burpee Box Jumps

TEAM VERSION
[TEAMS OF 3]
AMRAP 30:
120 Dumbbell Snatches (50/35)
90 Toes to Bar
60 Burpee Box Jump Overs (24"/20")

Score: Rounds & Reps

1 Round:
6 Dumbbell Snatches
5 Toes to Bar
4 Burpee Box Jump Overs