Strength
Build to a heavy single snatch.
Conditioning
4 rounds for time
50ft dumbbell front rack walking lunge
10 db push press
12-15 calories
10 renegade rows
rest 1 minute between rounds
13 minute cap
Notes
Today’s workout is 4 rounds of a 50ft dumbbell front rack walking lunge, 10 dumbbell push presses, 12-15 calories, and 10 renegade rows. You will rest 1 minute between each round. Your score is the time it takes to complete the workout, including the rest.
Choose a moderate weight set of dumbbells that allows you to do the lunges, push press, and renegade rows unbroken. The renegade row will just be a dumbbell row from the pushup plank position. 10 reps means 10 total reps, or 5 rows per side.
The calories shouldn’t take more than :45. Reduce the amount if necessary.