WARM-UP
30 Seconds Each
Box Step-Overs (20″)
Single Arm Dumbbell Deadlifts (15 Seconds Each Side)
Frog Hops
Single Arm Dumbbell Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Single Arm Dumbbell Push Press (15 Seconds Each Side)
Burpee Box Jump Overs (20″)
Single Arm Dumbbell Snatches (Switch Hands On Floor)
WORKOUT OF THE DAY
“Open 21.2”
For Time:
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
30 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
40 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
50 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
Time Cap: 20 Minutes
SCALED
For time:
10 dumbbell snatches (35/20)
15 burpee box jump-overs (20″)
20 dumbbell snatches (35/20)
15 burpee box jump-overs
30 dumbbell snatches (35/20)
15 burpee box jump-overs
40 dumbbell snatches (35/20)
15 burpee box jump-overs
50 dumbbell snatches (35/20)
15 burpee box jump-overs
Step-ups Permitted
Time cap: 20 min
FOUNDATIONS
For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees
Use a 10-lb. dumbbell or household item for the snatch.
To modify the burpee, omit the push-up portion or elevate the hands during the push-up.
Time cap: 20 minutes
EQUIPMENT FREE
For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the hang squat snatches.
Time cap: 20 min.
AFTER PARTY
Body Armor
3 x 10-15 Bent Over Barbell Rows
3 x 10 Barbell Good Mornings
3 x 30 Banded Pull Aparts
1 Minute Rest Between Sets
