WARMING-UP FOR 24.1
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
DUMBBELL POWER SNATCH PROGRESSION
5 dumbbell lowers to above the knee + stand/arm
–> Hips initiate back while maintaining a flat back and flat feet.
5 dumbbell deadlift + shrugs/arm
–> Hips open fully as the shoulders shrug.
5 dumbbell hang sumo deadlift high pulls/arm
–> Hips opening while maintaining a solid midline as the elbows move higher than the dumbbell.
5 dumbbell power snatches/arm
–> Hips opening while keeping the dumbbell close to the body and then punching to the overhead position.
MINI-ROUND
1 set:
5 dumbbell snatches, arm 1
5 lateral burpees over the dumbbell
5 dumbbell snatches, arm 2
5 lateral burpees over the dumbbell
TIPS & TRICKS + ANALYSIS
180 reps in total
45 snatches per arm
90 burpees in total
- Almost 50% of total reps comes in the first round of 21
- In order to finish, the round of 21 needs to be completed in 7 minutes
- Pace of the reps has to be <5 seconds across the entire WOD
- Start the snatches with your non-dominant hand each round
- Break the snatches in the rounds of 21/15 if need to maintain pace on the burpees
- Save gas for the round of 9’s. Pedal to the metal on the final 36 reps
- Stay low on the ground for the burpees.
