WEDNESDAY 10TH APRIL - WORKOUT

 
 
 

IN 6 MIN COMPLETE:

20 DB SNATCH

20 BURPEES

15 DB SNATCH

15 BUREES

10 DB SNATCH

10 BURPEES


REST 4 MIN


REPEAT


Rx = 1x15kg (men)/10kg (women) dumbbells

Rx+ = 1x22.5kg (men) and 15kg (women) dumbbells


Score:

Your score is the time it takes to complete each workout or if you don’t manage it within 6 min you add on the remaining reps to your time.  Example: You will either have a score of under 6 min if all work completed OR a score of 6:10 (10 burpees not completed). Take your score for both rounds separately and record to wodify.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.


Goal:

Aim to complete each workout within the time cap and beat your first score.


Top Tips:

Keep hips low during the DB snatch to save pressure on your lower back.  Full extend your hips at the top of the burpees.


Workout Description:

Set your timer to count up to 6 min.  Complete as much of the workout as possible within the time cap.  Take your score and rest for 4 min. Reset your timer to 6 min and repeat.


Movements:

Dumbbell Snatch: Start with your feet hip-width apart and Dumbbell between both feet. Shoulders should come just over the dumbbell at set-up. Lumbar curve maintained (flat back) as you raise your hips and shoulders at the same time. Squeeze your bum hard and extend hips rapidly. Shoulder shrugs followed by a high pull of the arm and then receive the dumbbell overhead with hips full extended or in a partial squat. Complete rep by standing up tall.

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.