Warm Up
Ski/Row/Bike/Run
5 minutes easy pace 65-70% MHR
2 Rounds
10 x Deadbugs
10 x Worlds Greatest Stretch
10 x Side Plank Hip Touches
TRAIN
3 Rounds
12 x Alternating Dumbbell Snatch
10 x Dumbbell Neutral Curl to Overhead Press
10 x Dumbbell Renegade Row (each side)
1 min rest between rounds
PERFORM
5 Rounds
Every 2 minutes complete:
20 x Alternating Dumbbell Snatches (15/22.5kg)
8 x Burpee Box Jumps (20/24)
3 min rest
5 Rounds
Every 2 minutes complete:
10 x Alternating Dumbbell Squat Clean
15 x Alternating V Snaps
- Focus on your dumbbell swap overhead, for a smooth transition between arms.
- Find a comfortable, consistent pace on the EMOM, and try to stay strict with your repetitions.
