EMOM x 10, alternating between:
10 Bike Calories + 1 Dumbbell Snatch, 70/50 lbs
9 Bike Calories + 2 Dumbbell Snatches, 70/50 lbs
8 Bike Calories + 3 Dumbbell Snatches, 70/50 lbs
7 Bike Calories + 4 Dumbbell Snatches, 70/50 lbs
6 Bike Calories + 5 Dumbbell Snatches, 70/50 lbs
5 Bike Calories + 6 Dumbbell Snatches, 70/50 lbs
4 Bike Calories + 7 Dumbbell Snatches, 70/50 lbs
3 Bike Calories + 8 Dumbbell Snatches, 70/50 lbs
2 Bike Calories + 9 Dumbbell Snatches, 70/50 lbs
1 Bike Calorie + 10 Dumbbell Snatches, 70/50 lbs
NOTE: Sub KB Snatch for those looking for heavier than 50# Db.

Our dumbbell workout focus of the week! We have done a version of this with burpees and the bike but going to take a crack at it with some weight! The loading on the snatch is a bit on the heavier side and should be due to the rep scheme. For some this will be quite the challenge with the bike pace while others will be loving this workout! It’s ok to eat up most of the minute with the work and you will likely find that as you get into the later rounds. With increasing DB snatch you will need to stick with the weight and not rest in order to make reps within the min. If you fall off pacing and the volume still works for you, turning this into an AMRAP is also an option.

Midline Work
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Midline work today is a piece we have done a handful of times in the past. It’s challenging on the grip, midline, and shoulders. This is intended to be done unbroken, without putting the weight down between any of the rounds. It ends up being 5 min of consistent time under tension with varying demand due to the position of the weight. Adjust the weight down… or up, so you can challenge yourself and not put the weight down.

Post Work
2xs:
8 Cat Cow
:30sec per side Thread the Needle