A) Every 4 Minutes for 3 Rounds:
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
10 Step-Ups on box, 24”
10m Bear Crawl
40 Alternating Dumbbell Snatches, 50#/35#
40 Box Jumps, 24″/20″
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m
Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.
Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.
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