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  • MikeMega

200923

Dumbbell Snatch Up

Warmup

3 Rounds Not For Time

100m Run

10 PVC Passovers

10 PVC Deadlifts

10 Sit-Ups

10 Flutter Kicks


Garage(RX)

15m AMRAP

30 Alternating Weighted Step Ups

20 Alternating Dumbell Snatches

10 Dumbbell Push Presses


Minimal

15m AMRAP

30 Alternating Weighted Step Ups

20 Alternating Backpack Snatches

10 Backpack Push Presses

Description

At 3…2…1…Go! You will start with 30 Alternating Weighted Step Ups with a DB in each hand. Next, you will perform 20 Alternating Dumbbell Snatches with one DB. Then you will do 10 Push Presses with 2 DBs. That's one round. Your score is the number of rounds and reps completed when 15 minutes is up.

Weight

The weight for this workout should be Heavy or Moderate.

Stimulus

The intended stimulus for this workout is a slower-paced push. If you end up getting a bunch of rounds and reps you should have gone heavier. If you can.


Scales and Mods

Step-Ups can be done with a lighter weight if needed. Don’t scale to just one weight. It will change the stimulus of the movement.

Snatches can be modified to any ground to river head with a single DB

The presses are the same as the Step Ups. We'd rather see you scale the weight and keep something in both hands.


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347-762-3437

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