January 3, 2022

Posted By: Christi

Part 1
For time:

40 Dumbbell Snatches, 50/35 lbs
30 Box Jumps, 24/20 in
150 Double Unders
Time Cap: 8 mins

Rest 2 mins before part 2…

Part 2
For time:

30 Box Jumps, 24/20 in
40 Dumbbell Snatches, 50/35 lbs
150 Double Unders
Time Cap: 8 mins

Rest 2 mins before part 3…


Part 3

For time:
150 Double Unders
30 Box Jumps, 24/20 in
40 Dumbbell Snatches, 50/35 lbs
Time Cap: 8 min

Goal: See if you can complete each of the 3 round versions within :20 seconds of one antoher. This is all about knowing how to pace!

We have a fun twist to our interval workout this week. If you take a close look you will notice that the order of the movements changes with each interval. The loading in this workout is intended to be done with a light to moderate load. You should be able to cycle the weight continuously in an unbroken set or by breaking into 2 sets. The goal for this workout is to finish each interval within 8-minutes. Modify loading or reps as needed. You will be in charge of your own rest, resting exactly 2 minutes between each interval. Aside from completing each interval within 8-minutes, work hard to maintain consistency. A good goal is to finish each interval within :20seconds of one another.

Accessory
3 rounds for quality of:
5 Bombers
5 ATYTs
10 Wall Slides

Post Work
1-2xs:
10 Cat Cow
10ea Lying Thoracic Rotation
2-3min Forward Fold