Conditioning
With a partner, OPWAAT except the synchro snatches
100-125 calories
40 syncho alternating arm dumbbell snatches
200 double unders
80 dumbbell push presses
200 double unders
40 synchro alternating arm dumbbell snatches
100-125 calories
30 minute cap
Notes
Today’s workout is a chipper, to be completed with a partner. Teams will do 100-125 calories, 40 synchronized alternating arm dumbbell snatches, 200 double unders, 80 dumbbell push presses, 200 double unders, another 40 synchronized db snatches, and aother 100-125 calories. Everything is OPWAAT except for the snatches. Your score is the time it takes to complete all of the work, or the amount of work completed if you do not finish in 30 minutes or less.
The calories should be completed in 7 minutes or less. Decrease the amount if necessary to be off the machine in 7 minutes.
Use 1 set of dumbbells for the workout. You’ll use 1 for the snatches and both for the push presses. The 40 snatches should be completed in 2-3 sets. The push presses should be done in sets of 10 at a time. For the synchronized snatches, athletes much synch up at the top of the movement.
switch with a partner every 25-50 double unders. People can scale to 1.5-2x the amount of singles if necessary.